TETSUSmith Decline Bench Press
The Smith Decline Bench Press is a smith machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Smith Decline Bench Press
- Adjust the decline bench to the desired angle.
- Lie down on the bench with your feet secured under the foot pads.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Smith Decline Bench Press work?
The Smith Decline Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Smith Decline Bench Press?
You need a smith machine to perform the Smith Decline Bench Press.
How many sets and reps of the Smith Decline Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Smith Decline Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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