Decline Bench Press (Smith Machine)
Trains the chest, with help from the triceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Decline Bench Press (Smith Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Decline Bench Press (Smith Machine) trains
Technique
How to do the Decline Bench Press (Smith Machine)
- Position a decline bench under the smith machine. Adjust the bench so that the barbell is at chest height when lying on the bench.
- Lie on the decline bench with your feet secured under the foot pads. Grip the barbell with your hands slightly wider than shoulder-width apart.
- Unrack the barbell and lower it to your chest until it slightly touches it.
- Press the barbell back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Breathe steadily, exhaling as you press the barbell up and inhaling as you lower it down.
- Ensure your feet are securely placed under the foot pads to prevent slipping.
- Focus on using your chest muscles to press the weight, avoiding excessive strain on your shoulders.
Substitutes
Swap Decline Bench Press (Smith Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Decline Bench Press (Smith Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.