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Smith Machine Decline Bench Press

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

Equipment

Machine

HOW TO PERFORM

1. Set a decline bench under the Smith machine so the bar touches the lower chest, set the safety stops just below that height and hook the legs under the pads.
2. Take the bar slightly wider than shoulder width, pull the shoulder blades down and together, and turn the wrists to unhook it.
3. Lower it under control to the lower chest, elbows about 45 degrees from the ribs.
4. Press straight up to lockout, then turn the wrists to hook the bar back on the rack.

FORM TIPS

• The rails fix the bar path, so the bench position decides where the bar lands. Move the bench before the set rather than bending your press to fit.

TARGET MUSCLES

Primary

• Chest

Secondary

• Triceps
• Shoulders

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Related: All exercises · How every exercise is mapped to the muscles it trains