Smith Machine Decline Press

Technique

How to perform Smith Machine Decline Press

1. Position the decline bench so the Smith track brings the bar toward your lower chest.
2. Lie on the bench with your legs secured in its supports and your upper back settled against the pad.
3. Take an overhand grip that keeps your forearms underneath the bar as you lower it.
4. Disengage the hooks and support the bar with your arms extended.
5. Bend your elbows to lower the bar toward your chest without bouncing it or lifting your shoulders off the pad.
6. Press along the track until your elbows straighten, then lower under control for the next repetition.
7. Re-engage the hooks when finished.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head.