Smith Decline Bench Press
The Smith Decline Bench Press primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound push exercise targeting the Pectoralis Major (Sternal).
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
Instructions
- Preparation: Lie supine on decline bench with feet under leg brace and lower chest under bar. Grasp bar with wide oblique overhand grip. Disengage bar by raising and rotating bar back. Execution: Lower weight to lower chest. Press bar until arms are extended. Repeat. Comments: Range of motion will be compromised if grip istoo wide.Latissimus Dorsiinvolvement is low on Decline Bench Press (Barnett 1995). Also seeBench Press Analysis.
Alternative Exercises
Get this data via the REST API or MCP Server.