A decline bench press performed on a Smith Machine to target the lower pectoral muscles.
- +Targets lower chest effectively
- +Smith Machine provides stability
- +Adjustable resistance
- –Limited natural movement
- –Reduced activation of stabilizing muscles
This exercise targets:
Chest
Lower Chest
Middle Chest
Upper Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a decline bench (15–30°) under the Smith bar; lock the safeties just above chest level
- Lie back with feet secured, eyes under the bar; retract shoulder blades and keep chest up
- Grip the bar slightly wider than shoulder-width; wrists straight, forearms vertical
- Unrack by rotating the bar; keep core tight and hips glued to the bench
- Lower the bar with control to the lower chest/just below nipple line; elbows ~45° from torso
- Light touch on the chest—no bounce or arching; keep shoulders down and back
- Press straight up to full elbow extension without locking out hard; maintain bar over lower chest
- Inhale down, exhale up; rerack by rotating the bar onto the hooks securely