Smith Decline Bench Press Exercise Guide
Exercise Profile
- Target
- Pectoralis Major Sternal Head
- Equipment
- Smith machine
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major Sternal Head
- Secondary Muscles
- Triceps Brachii, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Decline Smith Bench Press
Visualised Target Muscle Groups
Front
Back
How to: Smith Decline Bench Press
- Lie down on the decline bench and position the barbell above your chest.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell slowly until it nearly touches your chest.
- Push the bar back up to the starting position, fully extending your arms.
Common Mistakes
- Flaring elbows out too wide.
- Lifting the feet off the ground.
- Rushing the lifting phase.
Modifications
- Use lighter weights to practice form.
- Perform the exercise on a bench with more support if needed.
Tips
- Ensure your feet are firmly planted on the ground.
- Keep your elbows at a 45-degree angle to protect your shoulders.
- Lower the barbell in a controlled manner to avoid strain.
Smith Decline Bench Press Alternatives
Tags
chest
strength
pectoralis
triceps
deltoids
smith machine
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