The Smith Machine is a popular piece of gym equipment that provides a stable and controlled environment for performing a variety of exercises. One exercise that can be done on the Smith Machine is the Decline Chest Press. This exercise targets the pectoral muscles and is great for building upper body strength. In this exercise, a decline bench is placed under the Smith Machine, and the lifter lays down while holding onto the bar. By following the proper form and technique, you can effectively engage your chest muscles and get the most out of your workout.
How to perform Smith Machine Decline Chest Press
- Position a decline bench under the smith machine and lay down.
- Take a medium grip (a grip that creates a 90-degree angle at your elbows halfway through the movement) and rotate your wrists so that you take the weight of the bar. At this point, the bar should be directly above your chest. Keep your elbows locked at this point for safety. This will be your starting position.
- Make sure you set the height of the safety bars just in case you need them.
- While inhaling, start to lower the bar by bending at your elbows until the bar almost touches your lower chest.
- After a brief pause, exhale and press the bar back into the starting position by contracting your pectoral muscles.
- Repeat the movement for the recommended amount of repetitions.
- When you are done, rotate your wrists so that the barbell can then be securely racked up.
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