What muscles does the Smith Machine Decline Chest Press work?

The Smith Machine Decline Chest Press mainly works the chest and triceps.

How many sets and reps of the Smith Machine Decline Chest Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Smith Machine Decline Chest Press?

Archer Push-Up, Barbell Bench Press, Barbell Decline Bench Press and Barbell Floor Press work the same main muscle.

Smith Machine Decline Chest Press

On a decline bench under the guided bar, press the lower chest with a stable fixed path.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Chest, Triceps
Equipment: Smith machine
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the smith machine is taken or you want a change.

Questions

What muscles does the Smith Machine Decline Chest Press work?: The Smith Machine Decline Chest Press mainly works the chest and triceps.
What equipment do you need for the Smith Machine Decline Chest Press?: A smith machine.
How many sets and reps of the Smith Machine Decline Chest Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Smith Machine Decline Chest Press?: Archer Push-Up, Barbell Bench Press, Barbell Decline Bench Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Smith Machine Decline Chest Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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