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Illustration of the Smith Machine Decline Press: Let the bar settle on the lower pecs, then drive without bouncing.
compound · Horizontal Push

Smith Machine Decline Press

Smith Machine Decline Press is a compound horizontal push movement for chest, using Smith Machine and Decline Bench. It also works triceps. 3 sets of 8-12, 2 min rest.

Primary muscle
Chest
Equipment
Smith Machine and Decline Bench
Difficulty
Beginner
Sets and reps
3 × 8-12
Rest
120s
Force
push

How to do it

  1. 1
    Set up

    Decline bench angled under the rails so the bar lands below the nipples.

  2. 2
    The cue that matters

    Let the bar settle on the lower pecs, then drive without bouncing.

  3. 3
    Work it

    3 sets of 8-12, resting about 2 minutes between them.

Muscles worked

Chest does most of the work. Triceps take the rest.

Chest exercisestriceps