Smith Machine Decline Press
The Smith machine decline press targets the lower chest fibers with the safety and stability of a guided bar path. Set a decline bench inside the Smith machine and press from the lower chest to lockout.
How to Perform
Set a decline bench at 15-30 degrees inside the Smith machine.
Unrack the bar with it aligned over your lower chest.
Lower the bar to the bottom of your pecs with controlled speed.
Press back to lockout, squeezing the chest at the top.
Hook your feet securely under the pad to avoid sliding.
Common Mistakes to Avoid
Setting the decline too steep, which can cause blood to rush to the head.
Flaring the elbows to 90 degrees instead of keeping them at 45.
Bouncing the bar off the chest instead of pausing briefly.
Muscle Activation
Variations
Track your Smith Machine Decline Press progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.