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Chest · Smith Machine
Smith Machine Press Decline
Smith Machine Press Decline is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
How to do Smith Machine Press Decline
- 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 tips
- 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.
Smith Machine Press Decline alternatives
More pectorals exercises
Smith Machine Press Decline FAQ
What muscles does Smith Machine Press Decline work?
Smith Machine Press Decline mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Smith Machine Press Decline?
You need a smith machine.
How many sets and reps of Smith Machine Press Decline should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Smith Machine Press Decline good for beginners?
Yes. Smith Machine Press Decline is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Smith Machine Press Decline burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Smith Machine Press Decline?
Other exercises for the pectorals include Dumbbell Decline Bench Press, Dumbbell Decline Hammer Press, Dumbbell Chest Press Decline and Barbell Bench Press Decline.
For developers
Use Smith Machine Press Decline in your app
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