How to Do
How to Do Smith Machine Press Decline
The smith machine press decline should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the smith machine press decline.
Beginning
Beginning Smith Machine Press Decline
1. In the middle of a Smith machine, place an adjustable decline bench and set the backrest to a negative 10-15 degree inclination.
2. Place your feet in the pads and lie down on the bench.
Movement
Smith Machine Press Decline Movement
1. Pull your scapula back (squeeze your shoulder blades together).
2. Tuck your elbows in at a 45-degree angle and grab the bar with a 1.5x shoulder-width grip.
3. Unrack the bar by pushing it upwards and then lowering it to your sternum.
4. Return the bar to its original position as aggressively as possible until your elbows are fully locked out. If you're utilizing greater reps, you can also stop just before lockout.
5. Rep this sequence for a total of 3-6 sets of 8-15 repetitions.
Benefits
Smith Machine Press Decline Benefits
Increases pec size and strength.
It focuses on the lower chest.
The bar slides along a track, making positioning and control easy.
For some lifters, it may be more shoulder-friendly than a flat bench.
Exercise Aliases
Machine Bench Press, Barbell Bench, Decline Smith Machine Bench.
