Decline Smith Press
A beginner compound strength exercise that works the chest, using a machine.
Starting position
End position
How to Do Decline Smith Press
- 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.
- As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- Repeat the movement for the prescribed amount of repetitions.
- When the set is complete, lock the bar back in the rack.
Muscles Worked
Alternatives to Decline Smith Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
-
1
Decline Barbell Bench Press
A beginner compound strength exercise that works the chest, using a barbell.
-
2
Decline Dumbbell Bench Press
A beginner compound strength exercise that works the chest, using dumbbells.
-
3
Leverage Decline Chest Press
A beginner compound strength exercise that works the chest, using a machine.
-
4
Smith Machine Bench Press
A beginner compound strength exercise that works the chest, using a machine.
-
5
Smith Machine Decline Press
A beginner compound strength exercise that works the chest, using a machine.
-
6
Smith Machine Incline Bench Press
A beginner compound strength exercise that works the chest, using a machine.
-
7
Wide-Grip Decline Barbell Bench Press
An intermediate compound strength exercise that works the chest, using a barbell.
-
8
Alternating Floor Press
A beginner compound strength exercise that works the chest, using a kettlebell.
-
9
Barbell Incline Bench Press - Medium Grip
A beginner compound strength exercise that works the chest, using a barbell.
-
10
Bench Press - With Bands
A beginner compound strength exercise that works the chest, using a resistance band.
Frequently Asked Questions
What muscles do decline smith press work?
Decline Smith Press primarily works the chest. The shoulders and triceps assist as secondary muscles.
What equipment do I need for decline smith press?
Decline Smith Press uses machines.
Decline Smith Press: is it suitable for beginners?
Yes. Decline Smith Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of decline smith press?
Decline Barbell Bench Press, Decline Dumbbell Bench Press, Leverage Decline Chest Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my decline smith press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; decline smith press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Decline Smith Press with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.