Smith Machine Decline Press

Smith Machine Decline Press is a strength - decline horizontal press exercise involving Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Pectoralis major
Secondary muscles: Triceps brachii, Anterior deltoid, Serratus anterior
Exercise type: Strength - decline horizontal press

Exercise technique

Bench
Position a decline bench so the bar lowers in line with your lower chest.
Secure
Secure your legs against the bench pads.
Safety
Set the lower safety stops according to the distance from your torso.
Grip
Take an overhand grip at a comfortable width and unrack the bar.
Lower
Maintain shoulder blade contact as you bring the bar toward your chest under control.
Press
Extend your elbows and press the weight upward along the rails.
Exit
Secure the bar, then sit up on the decline bench under control.

Key technique points

Test the leg restraint first.
Keep the bar away from your neck.
Align your wrists with your forearms.
Do not bounce off your chest.
Choose a small, comfortable decline angle.
Do not change your lying position before securing the load.

Common mistakes

Allowing the bench to slide

Do not take the load under the bar before securing the decline bench.

Loosening leg support

Do not let your body slide toward your head.

Forcing the bar toward the upper chest

Do not direct the fixed rail path toward your shoulders by positioning the bench incorrectly.

Excessive arching

Do not unnecessarily increase your lower-back bridge when your torso is already declined.

Dropping the bar

Do not make uncontrolled contact with your lower chest.

Sitting up before racking

Do not try to leave your support while the loaded bar is still above you.

Frequently asked questions