Smith Decline Bench Press
Trainer tips
- Set the bench to a decline and lower the bar to your lower chest
- Secure your body with your feet and legs before starting
- Because the bar moves only along a fixed path, it is easy to focus on your form
Cautions
- Stop immediately and stand up if blood rushes to the head
- Lowering to the solar plexus instead of the chest, straining the shoulders
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts |
| Equipment |  Smith machine Adjustable bench |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
14 similar exercises
Representative exercise: Smith Incline Bench Press
- Smith Incline Bench Press
- Smith Bench Press
- Smith Close Grip Bench Press
- Smith Wide Grip Bench Press
- Smith Decline Reverse-grip Press
- Smith Incline Wide Grip Bench Press
- Smith Wide Grip Decline Bench Press
- Smith Decline Close Grip Bench Press
- Smith Incline Close grip Bench Press
- Smith Wide Grip Bench Press (Demo 2)
- Smith Machine Decline Close Grip Bench Press
- Smith Wide Grip Decline Bench Press (Demo 2)
- Smith Incline Close grip Bench Press (Demo 2)
- Smith Machine Reverse Decline Close Grip Bench Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Smith Incline Bench PressEasierSmith Bench PressEasierGrasshopper Push-upHarderDumbbell Deep Push-up and Renegade RowHarderBarbell Bench PressSimilar exerciseBand Push-UpSimilar exerciseDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentKneeling Push-UpSame muscle · different equipmentBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.