Smith machine decline bench press

Upper armsShoulders

🔧 Smith Machine, Decline Bench ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Rotate wrists to unrack, extend arms above your lower chest. Lower the bar with control to touch your lower chest, elbows at 45 degrees. Press the bar up, squeezing your chest, and extend your arms. Maintain retracted shoulder blades and a braced core. Repeat and re-rack.

Muscles Worked

Lateral HeadMedial HeadAnterior Delts

Tips

Maintain a flat back. Control the movement, avoid bouncing. Engage your core. Adjust hand placement for comfort and muscle engagement. Warm up beforehand. Inhale on the lower, exhale on the press.

Similar exercises

Smith machine decline wide grip bench press Shoulders, Upper arms · 🔧 Smith Machine, Decline Bench 3/10 Dumbbell decline bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Smith machine incline bench press Shoulders, Upper arms · 🔧 Smith Machine, Incline Bench 3/10 Smith machine bench press Chest · 🔧 smith machine 3/10 Smith machine reverse grip bench press Upper arms, Shoulders · 🔧 Smith Machine, Flat Bench 3/10 Dumbbell decline alternating bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10 Barbell decline bench press Chest · 🔧 Barbell 4/10 Dumbbell decline single arm bench press Shoulders, Upper arms · 🔧 Dumbbells, Decline Bench 3/10

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