Smith Decline Bench Press

Smith Decline Bench Press

The Smith Decline Bench Press is a compound exercise that targets the chest, shoulders, and triceps. It is an advanced variation of the traditional Decline Bench Press and is performed using a Smith machine. This exercise is highly effective for building upper body strength and improving muscular endurance. To perform the Smith Decline Bench Press, lie on a decline bench with your feet securely locked beneath the foot pads. Grasp the bar with a grip slightly wider than shoulder-width apart and remove the safety hooks. Lower the bar towards your lower chest in a controlled manner, maintaining tension in your chest muscles. Pause for a brief moment, then push the bar back up to the starting position, fully extending your arms but without locking out your elbows. As with any exercise, it is crucial to maintain proper form throughout the movement. Keep your core engaged, maintain a slight arch in your lower back, and avoid excessive bouncing or jerking motions. Adjust the decline bench angle based on your comfort and fitness level, gradually increasing the intensity as you progress. The Smith Decline Bench Press is an excellent addition to your upper body workout routine, helping to develop chest strength, shoulder stability, and tricep definition. Remember to warm up thoroughly before attempting this exercise and start with a weight that challenges but does not compromise your form. As always, listen to your body, take breaks as needed, and gradually increase the resistance over time to continue making progress.


  • Set up the decline bench press machine, ensuring that the seat is lowered to the correct position for your comfort.
  • Lie down on the bench with your feet secured under the foot pads, and align yourself with the barbell.
  • Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • With a controlled motion, lower the barbell towards your lower chest, keeping your elbows slightly flared out.
  • Pause for a brief moment when the barbell touches your chest.
  • Push the barbell back up to the starting position in a controlled manner, while exhaling.
  • Repeat the movement for the desired number of repetitions.
  • Ensure that you maintain proper form throughout the exercise, keeping your back firmly pressed against the bench and engaging your chest muscles.
  • Remember to use a weight that challenges you but allows you to maintain proper form.

Tips & Tricks

  • Start with a warm-up to prepare your chest, shoulders, and triceps for the exercise.
  • Ensure proper form by keeping your feet flat on the floor and maintaining a neutral spine.
  • Engage your core muscles throughout the movement to stabilize your body.
  • Focus on the eccentric (lowering) phase of the exercise to maximize muscle activation.
  • Use a weight that allows you to perform the exercise with proper form and control.
  • Incorporate progressive overload by gradually increasing the weight or reps over time.
  • Allow for adequate rest between sets to recover and maintain proper form.
  • Experiment with different grip widths to target different areas of your chest and triceps.
  • Combine the Smith decline bench press with other chest exercises for a well-rounded workout.
  • Stay consistent with your training and aim for progressive improvement in strength and muscle development.


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