ChestBeginner

Decline Smith Press

Strength movement using Machine.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ChestSupporting Shoulders, Triceps

Movement instructions

1
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
2
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
3
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
4
Repeat the movement for the prescribed amount of repetitions.
5
When the set is complete, lock the bar back in the rack.

Technique guidance

Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Adjust the seat, pads, and range stops to fit before adding resistance, and keep hands clear of moving parts.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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