Decline Smith Machine Press Exercise Guide & Video

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Watch Decline Smith Machine Press

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Step 1. Lie on a decline bench and hook your feet underneath the pads.

Step 2. Take the bar with a wide grip, just wider than shoulder-width.

Step 3. Rotate your wrists to unhook the bar and lower the weight until it touches your chest.

Step 4. Push back up. Rotate you wrists forward to secure the weight.


The decline smith machine press is a variation on the bench press, the most basic and fundamental chest exercise. The decline smith machine press adds size and strength to the lower part of the chest. While the this exercise is most often performed with a slightly-wider-than-shoulder-width grip, it can be varied by changing the grip position. A wider grip will work the outer part of the lower chest and a closer grip will work the inner part of the lower chest. When using the decline smith machine press in your routine, pay attention to the grip being used and adjust it according to your fitness needs. Performing this exercise on the smith machine rather than a normal barbell, you do not have to worry about having a spotter and can often use larger amounts of weight because the machine keeps the bar from moving forward or back.

Decline Smith Machine Press 4
Decline Smith Machine Press 3

Updated: April 4th, 2015