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Smith Machine Decline Close-Grip Bench Press
A fixed-path, compound pressing movement targeting the lower chest and triceps. Used to maximize hypertrophy and strength in the pectoral muscles via a decline angle.
About Exercise
Equipment
Smith Machine, Decline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest, Triceps
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Lower Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Position a decline bench under the Smith machine bar, ensuring the bar path aligns with your mid-to-lower chest. Secure your feet and lie back flat. Grip the bar with a close, overhand grip, approximately 10-12 inches apart.
- Unrack the bar by rotating and securing it, holding it stable over your lower chest.
- Slowly lower the bar in a controlled manner toward your lower sternum.
- Maintain tucked elbows and pause momentarily just above the chest.
- Drive the bar straight up by powerfully contracting your chest and triceps.
- Fully extend the elbows without locking them out and repeat the movement.
Coaching Tips
Form Cues
- Tuck elbows tight
- Press through triceps
- Control the descent
- Chest up, shoulders back
Breathing
Inhale deeply as you lower the bar (eccentric phase); exhale forcefully as you press the bar back up (concentric phase). Maintain core bracing.
Tempo
3-0-1
Range of Motion
Lower the bar until it lightly touches the lower portion of your chest or sternum. Fully extend the elbows at the top without hyperextending.
Safety
Safety Notes
- Ensure the decline bench is stable and feet are secured before starting.
- Set safety catches just above your maximum chest depth.
- If you experience wrist or elbow pain, widen your grip slightly.
Spotting
Not recommended due to the fixed path of the Smith machine. Use safety catches set appropriately.
Common Mistakes
- Flaring the elbows out wide
- Bouncing the weight off the chest
- Using a grip that is too narrow for wrist comfort
- Not fully securing feet on the decline bench
When to Avoid
- Acute shoulder impingement or pain
- Severe wrist pain
- Conditions exacerbated by decline position (e.g., high blood pressure)
Flexibility Needed
- Good shoulder internal rotation to maintain elbow position
Build Up First
- Basic competence with horizontal pressing movements
- Familiarity with operating the Smith machine safeties
Also known as
Smith Machine Decline Press, Close-Grip Decline Bench Press
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