Decline Smith Press

Chest

Decline Smith Press

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A decline press on a Smith machine that trains the lower chest with a guided bar path.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Place a decline bench in the Smith machine and lie back with your eyes under the bar.
2Grip the bar slightly wider than shoulder width.
3Unrack the bar by twisting your wrists.

How to perform

1Lower the bar to your lower chest.
2Keep your elbows at about 45 degrees.
3Press the bar up until your arms lock out.
4Rack the bar by twisting your wrists back.