Male

Smith Decline Bench Press

Muscles involved

Executing the Smith Decline Bench Press allows you to focus maximum tension on your chest using the guided motion of the machine, but paying attention to proper setup prevents common training mistakes. A very frequent error is placing the bench in an awkward position relative to the bar, forcing the bar to drop toward your neck or too low near your stomach instead of aligning with lower chest fibers. Additionally, avoid bouncing the bar off your torso or violently locking out your elbows at the top. By keeping your shoulders flat against the bench and controlling every rep, you isolate your chest safely and effectively.

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

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.