Decline Smith Press

What it is

This compound movement targets your lower chest with the added stability of a Smith machine. You will perform this exercise on a decline bench, pressing a barbell. It effectively develops your pectoralis major, with support from your shoulders and triceps.

Technique tips

• Position the bar so your arms are almost fully extended at the start.
• Use a pronated grip that is slightly wider than shoulder width.
• Inhale as you lower the bar with control, briefly touching your lower chest.
• Exhale powerfully as you press the bar back to the starting position.
• Keep your core engaged to maintain stability on the decline bench.
• Extend your arms fully at the top, without locking your elbows.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.