Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Smith decline bench press

Intermediate

Smith decline bench press is a compound smith machine exercise for the chest, also working the triceps and front delts.

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the decline bench to the desired angle.
  2. 2Lie down on the bench with your feet secured under the foot pads.
  3. 3Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
  4. 4Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
  5. 5Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell decline bench pressBarbell
  • Dumbbell decline bench pressDumbbell
  • Barbell bench pressBarbell
  • Barbell incline bench pressBarbell
  • Smith bench pressSmith machine
  • Decline push-upBodyweight

Easier variations

  • Smith bench pressSmith machine
  • Smith incline bench pressSmith machine
  • Smith wide grip bench pressSmith machine
  • Lever decline chest pressMachine

Harder variations

  • Barbell guillotine bench pressBarbell
  • Barbell reverse grip decline bench pressBarbell
  • Barbell reverse grip incline bench pressBarbell
  • Barbell wide reverse grip bench pressBarbell
Logged today · 3 min restSmith decline bench press

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Chest exercises

  • Archer push upBodyweight
  • Assisted chest dip (kneeling)Machine
  • Assisted seated pectoralis major stretch with stability ballMachine
  • Assisted wide-grip chest dip (kneeling)Machine
  • Band bench pressResistance band
  • Band chest flyResistance band