Smith Decline Bench Press

Muscles involved

Chest

How to do it

1. Lie on a decline bench under a Smith machine with the bar over your chest. 2. Lower the bar by bending your elbows until it touches your chest as you inhale. 3. Push the bar upward, contracting your chest as you exhale. 4. Hold the tension in your pectorals briefly at the top position.

Equipment required

Máquina

Muscles worked

MaleFemale

Pectoralis major sternal headAnterior deltoidPectoralis major clavicular headTriceps brachii

Tips

- Secure your feet well in the decline bench supports. - Lower the bar towards the lower part of your chest. - Push the bar in a straight line, contracting the lower pectoral.

Difficulty