Exercise library / Chest
Decline bench press (Smith machine)
Chest · Machine
Sets, reps and RIR
Sets3 to 4
Reps8 to 12
RIR1 to 2
Machines and cables hold the path for you, so you can work closer to failure than with free weights.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Chest.
Secondary: Triceps, Front delts, Rotator cuff.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norsk Nedoverbenk (smith)
- Svenska Nedåtlutande bänkpress (smith)
- Dansk Decline bænkpres (smith)
- Deutsch Negativbankdrücken (Multipresse)
- Español Press declinado (máquina Smith)
- Italiano Panca declinata (multipower)
- Português Supino declinado (smith)
- Русский Жим лёжа вниз головой в машине Смита
- Français Développé décliné (Smith)
Related chest exercises
- Bench press (barbell)
- Incline bench press (barbell)
- Decline bench press (barbell)
- Close-grip bench press (barbell)
- Landmine press
- Flat dumbbell press
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.