Smith Machine Decline Press
The Smith Machine Decline Press is a beginner cable machine exercise that works the Chest. Follow the steps below.
Target musclesChest
EquipmentCable Machine
LevelBeginner
How to do the Smith Machine Decline Press
- Position a decline bench in the rack so that the bar will be above your chest.
- Load an appropriate weight and take your place on the bench.Rotate the bar to unhook it from the rack and fully extend your arms.
- Your back should be slightly arched and your shoulder blades retracted.
- This will be your starting position.Begin the movement by flexing your arms, lowering the bar to your chest.Pause briefly, and then extend your arms to push the weight back to the starting position.After completing the desired number of repetitions, rotate the bar to rack the weight.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.