ChestMachineBeginner

Decline Smith Press

Set a decline bench under the Smith machine and place the bar where your arms are almost fully extended. Press with a pronated grip wider than shoulder width.

Difficulty: Beginner
Type: Strength
Mechanic: Compound
Force direction: Push
Muscles: 5

Form sequence

01 · setup
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
02 · lower · Key step
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
03 · press
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
04 · repeat
Repeat the movement for the prescribed amount of repetitions.
05 · rack
When the set is complete, lock the bar back in the rack.