Lie on a decline bench and press a fixed bar upward in a controlled arc to train the chest (emphasis on the lower pectorals) and assist with triceps drive.
How to do the Decline Bench Press (Smith Machine)#
- Set up on a decline bench with your feet secured and the Smith bar positioned above your chest.
- Unlatch the bar and extend your arms so the bar is held directly over your chest.
- Draw your shoulder blades together and down to create a stable upper-body base, keeping elbows at a moderate tuck.
- Inhale and lower the bar slowly to the middle of your chest with control.
- Exhale and press the bar back up toward the start until your arms are near straight, then re-rack or repeat.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Letting the elbows flare excessively away from the body.
- Failing to pull the shoulder blades back and down, causing an unstable torso.
- Bouncing the bar off the chest instead of using a controlled descent.
- Driving the hips up off the bench to help lift the weight.
