How to Do the Smith Machine Decline Press

Beginner · Machine · Targets Chest, Shoulders, Triceps

How to perform it

1. Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
2. Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
3. Begin the movement by flexing your arms, lowering the bar to your chest.
4. Pause briefly, and then extend your arms to push the weight back to the starting position.
5. After completing the desired number of repetitions, rotate the bar to rack the weight.

Muscles worked

The Smith Machine Decline Press primarily targets your Chest, with support from your Shoulders, Triceps. You'll need machine.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Smith Machine Decline Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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