TrainFury
Start free
Chest · Smith Machine

Smith Machine Decline Press

A compound movement that trains your chest, done with a smith machine. Your shoulders and triceps help out.

Smith Machine Decline Press, starting positionSmith Machine Decline Press, end position
EquipmentSmith Machine
TypeCompound
Push or pull—
LevelBeginner

Muscles you'll work

Smith Machine Decline Press muscles worked, front viewSmith Machine Decline Press muscles worked, back view
ChestPrimaryShoulders · TricepsSecondary

How to do it

  1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
  2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
  3. Begin the movement by flexing your arms, lowering the bar to your chest.
  4. Pause briefly, and then extend your arms to push the weight back to the starting position.
  5. After completing the desired number of repetitions, rotate the bar to rack the weight.

More chest exercises

Smith Machine Bench PressSmith Machine Incline Bench PressAlternating Floor PressAround The Worlds
Free · No card required

Log Smith Machine Decline Press and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

  • Free AI plans, no card
  • Every weight has a reason
  • Miss a day, the week re-fits
Log my first setGet it on Google Play

The AI writes the plan. The engine keeps coaching every session after that — free.