Decline Bench Press vs Incline Smith Machine Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Incline Smith Machine Bench Press more often — 15,214 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Decline Bench Press and Incline Smith Machine Bench Press and pick the one that fits your Chest workout.
Decline Bench Press vs Incline Smith Machine Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Incline Smith Machine Bench Press more often — 15,214 sessions compared to 484 for Decline Bench Press.
What most people do isn't always what fits you. Decline Bench Press and Incline Smith Machine Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Decline Bench Press and Incline Smith Machine Bench Press Differ
| What differs | Decline Bench Press | Incline Smith Machine Bench Press |
|---|---|---|
| Equipment | a barbell | a machine |
| Difficulty | 5 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 484 sessions | 15,214 sessions |
How to Do Decline Bench Press
Decline Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
- 2. At this time, your forearms should be vertical to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If you have high intraocular pressure, please substitute with other exercises.
- 2. If the barbell does not touch your chest, lower it as much as possible without straining.
- 3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 4. Be careful not to let your buttocks come off the bench.
For a full Decline Bench Press guide with alternatives and benefits, see the Decline Bench Press exercise guide.
How to Do Incline Smith Machine Bench Press
Incline Smith Machine Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches the upper part of your chest. The barbell should touch higher than in a regular bench press.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Incline Smith Machine Bench Press guide with alternatives and benefits, see the Incline Smith Machine Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Decline Bench Press or Incline Smith Machine Bench Press?
Planfit users log Incline Smith Machine Bench Press more often — 15,214 sessions against 484 for Decline Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Decline Bench Press and Incline Smith Machine Bench Press need?
Decline Bench Press needs a barbell, and Incline Smith Machine Bench Press needs a machine.
Which is easier to start with?
Incline Smith Machine Bench Press is the easier place to start. Move to Decline Bench Press once your form holds up.
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