Decline smith machine press exercise is a great exercise for hitting the lower pectoral region of the chest while also giving you the safety of being able to lift a heavier amount of weight on your own thanks to the smith machine.

For those training without a spotter, the decline smith machine press is the best route to go as the safety pegs will help catch the weight should you begin to struggle.

Perform this exercise in replacement of a regular bench press or immediately after if specifically trying to target that lower chest area.

Decline Smith Machine Presses How To

  • Position yourself in a decline bench that is pushed so it’s just underneath the smith machine bar.
  • Place both hands up on the bar, slightly wider than shoulder width apart and then slowly begin to lower the bar into the body until it’s almost touching the chest.
  • Pause in this position and then press the bar directly up, extending the elbows as you do to complete the rep. As you press up, exhale forcefully to help generate more strength and power with this movement.
  • Continue on until all reps are completed.

Form and Technique

Try and keep the back pressed into the bench at all times to prevent an unnatural curvature in the spinal column.

Also be sure to keep the elbows slightly bent at the very top of the movement, never hyper-extended to avoid excess stress being placed on this joint.

Variations:   Decline Dumbbell Press, Barbell Bench Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps

Decline Smith Machine Press

How To Do Decline Smith Machine Press