Decline Barbell Smith Press
How to Do Decline Barbell Smith Press
- Set bench on decline and place it under a Smith barbell making sure it is at a height you can reach without fully extending your arms.
- Secure your feet under the stirrup, bar, or strap at the high end of the bench and lie flat on your back with the Smith barbell above your shoulders.
- Using an overhand grip, grip the bar with your hands slightly wider than your shoulder width apart.
- Push up to lift the bar from the rack and hold it directly over you with your arms locked.
- Bend your elbows to slowly lower the barbell until it slightly touches your chest, inhaling as you do so.
- Drive the weight back up by contracting your pec muscles and return to the start position, exhaling as you do so.
- At the top of the movement, lock your arms and squeeze your chest muscles.
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Related Chest Exercises
NuStep Machine / Recumbent Cross Trainer
Butterflies / Pec Deck / Seated Machine Flyes
Staggered Hand Push-Ups / Pushups
Decline Barbell Smith Press Exercise Details
Muscles worked
Decline Barbell Smith Press targets chest and also works triceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Nustep machine / recumbent cross trainer, butterflies / pec deck / seated machine flyes and staggered hand push-ups / pushups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
