Decline Smith Machine Bench Press

The decline Smith machine bench press is a variation of the traditional bench press that targets the lower part of your chest. It is performed on a decline bench with a Smith machine, which provides a guided barbell path and added stability. Here's how to perform a decline Smith machine bench press:

Equipment Needed:

1. Smith machine
2. Decline bench
3. Barbell
4. Weight plates
5. Collars (optional, to secure the weights on the barbell)

Step-by-Step Instructions:

1. Setup:

• Position the decline bench inside the Smith machine and set the angle to your desired decline. The decline bench is typically set at around -30-45 degrees.
• Load the barbell with the appropriate weight plates. Ensure that the bar is balanced.

1. Seating and Positioning:

• Sit down on the decline bench with your feet securely placed under the provided leg support.
• Lie back on the bench, ensuring your upper back, shoulders, and head are in contact with the bench.

1. Grip and Bar Placement:

• Reach up and grasp the barbell with a grip that is slightly wider than shoulder-width apart. Your palms should face away from your body (pronated grip).

1. Unrack the Bar:

• Carefully unrack the barbell from the Smith machine, holding it directly above your chest with your arms fully extended.

1. Starting Position:

• Begin with your arms fully extended and the barbell held directly above your chest.

1. Lower the Bar:

• Inhale as you lower the barbell down to your chest, keeping your elbows at about a 45-degree angle to your body.
• Lower the barbell until it lightly touches your chest, maintaining control throughout the movement.

1. Press the Bar:

• Exhale as you press the barbell back up to the starting position by extending your arms.
• Fully extend your arms without locking out your elbows.

1. Repetitions:

• Perform the desired number of repetitions with proper form.

1. Rerack the Bar:

• Once you've completed your set, carefully rerack the barbell on the Smith machine.

Tips:

• Use a weight that allows you to complete your desired number of repetitions with good form.
• Maintain a tight core and a stable position on the bench.
• Keep your feet securely positioned under the leg support for stability.
• The decline bench press primarily targets the lower chest, but it also engages the triceps and shoulders.

The decline Smith machine bench press is an effective exercise for targeting the lower chest muscles and can be a valuable addition to your chest workout routine. The guided barbell path and added stability of the Smith machine make it a safe and effective choice for this exercise.