Smith Decline Bench Press
Description
This exercise involves lying on a decline bench and using a Smith machine to perform a bench press. The decline angle targets the lower portion of the chest muscles.
Muscle Group
Equipment Required
Smith Decline Bench Press Instructions
- Set up the decline bench at a 30-45 degree angle.
- Lie down on the bench with your feet securely placed under the foot pads.
- Grasp the bar with a shoulder-width grip and lift it off the rack.
- Lower the bar slowly towards your chest, keeping your elbows tucked in.
- Pause briefly at the bottom of the movement, then press the bar back up to the starting position.
- Repeat for desired number of reps.
- When finished, carefully rack the bar back onto the rack.
Smith Decline Bench Press Form & Visual
Smith Decline Bench Press Benefits
- Targets the lower portion of the chest muscles
- Increases overall chest strength and size
- Improves upper body pushing strength
- Provides support for the shoulders and triceps
- Allows for a greater range of motion compared to traditional decline bench press
Smith Decline Bench Press Muscles Worked
- Pectoralis major (lower fibers)
- Triceps brachii
- Anterior deltoids
Smith Decline Bench Press Variations & Alternatives
- Smith Incline Bench Press
- Smith Flat Bench Press
- Smith Close-Grip Bench Press
- Smith Wide-Grip Bench Press
- Smith Reverse-Grip Bench Press
