Smith Machine Decline Press

A chest exercise performed on a Smith machine using a decline bench.

Instructions

• Position a decline bench under the Smith machine so that the bar is directly above your lower chest.
• Sit down on the bench and secure your feet under the pads.
• Grip the bar slightly wider than shoulder-width apart.
• Unrack the bar with the barbell locked out and stabilize your shoulders against the bench.
• Lower the bar to your lower chest.
• Press the bar back to the starting position.
• Repeat for the desired number of repetitions.

Common Mistakes to Avoid

• Not maintaining a steady, controlled movement of the barbell.
• Using too much weight, which can compromise form.
• Not aligning the barbell with the lower chest.
• Flaring elbows out too wide.
• Bouncing the bar off the chest.

Additional Information