Smith Decline Chest Press

  • Put weight plates on the bar then lay on the decline bench with your ankles hooked around the ankle pads. Pull your abdominals into your lower back to stabilize your core.

  • Twist and unlock the safety latches, then press the weight over your chest. Bend your elbows to the side of the room, pausing at a 90 degree angle.

  • Be careful when you lay down to do this exercise so that you do not hit your head on the bar, since your head has to go below your hips in order to do this exercise. Make sure you do not set the bar too high before laying down.

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major and minor, Anterior deltoids, Biceps brachii

  • TIP: Position the bench under the bar so that your arms are perpendicular to the floor as you execute the chest press.

Variations for Smith Decline Chest Press

  • Decline Chest Press

    This exercise is done on a bench with your head below your hips. It works the lowest part of the pectorals and your triceps.

  • Barbell Decline Chest Press

    Using a barbell may allow you to lift a bit more weight than using dumbbells since your arms can work together to stabilize the bar.


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