Smith Machine Bench Press vs Decline Bench Press
Maximizing Your Chest Workout Plan
Contents
Planfit users log Smith Machine Bench Press more often — 12,704 sessions vs 484. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of Smith Machine Bench Press and Decline Bench Press for Better Comparison.
Planfit Users' Choice about Smith Machine Bench Press vs Decline Bench Press : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Smith Machine Bench Press more often — 12,704 sessions compared to 484 for Decline Bench Press.
Popularity is not the whole answer. Smith Machine Bench Press and Decline Bench Press differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Smith Machine Bench Press and Decline Bench Press Differ
| What differs | Smith Machine Bench Press | Decline Bench Press |
|---|---|---|
| Equipment | a machine | a barbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 12,704 sessions | 484 sessions |
How to Smith Machine Bench Press
Smith Machine Bench Press muscles worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. At this time, your forearms should be perpendicular to the ground.
- 3. Slowly lift the barbell back up to return to the starting position.
Coach's Comment
- 1. If the barbell does not touch your chest, please lower it as much as possible without overexerting yourself.
- 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.
If you want to know a detailed guide to Smith Machine Bench Press, alternative exercises, and its benefits, check it out here. Check out the Smith Machine Bench Press Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Decline Bench Press, alternative exercises, and its benefits, check it out here. Check out the Decline Bench Press Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, Smith Machine Bench Press or Decline Bench Press?
Planfit users log Smith Machine Bench Press more often — 12,704 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 Smith Machine Bench Press and Decline Bench Press need?
Smith Machine Bench Press needs a machine, and Decline Bench Press needs a barbell.
Which is easier to start with?
Smith Machine Bench Press is the easier place to start. Move to Decline Bench Press once your form holds up.
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