Smith Machine Decline Press

Chest

Smith Machine Decline Press

LevelBeginner EquipmentMachine MechanicCompound

A press on a decline bench in the Smith machine that emphasizes the lower chest.

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 secure your legs under the pads.
2Lie back and grip the bar slightly wider than shoulder width.
3Unlock the bar and hold it above your lower chest.

How to perform

1Lower the bar under control to your lower chest.
2Keep your elbows angled roughly 45-70 degrees from your torso.
3Press the bar back up to full extension.
4Re-rack the bar after your final repetition.