Decline Smith Machine Reverse-Grip Bench Press

Differentiation: Mechanics

This variation of a Decline Press is unique from other Decline Press exercises. Here is how: you perform a chest press on a decline angle. This angle works your lower chest. Using a Smith Machine allows you to | intently focus on each pectoral muscle contraction, | rather than the need to balance any weight, | (like you would need to do when performing a normal decline barbell press using an Olympic bar using a loose Olympic bar).

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Set the safety stops at the lowest possible position for the movement.

3) Position the Smith Bar and swivel hooks at the correct height.

4) Position the decline bench in the middle of the Smith Machine - so your upper chest is directly under the smith machine bar.

5) Load plates onto the Smith Bar.

6) Set the decline bench to a 45-degree angle.

7) Lie back on the decline bench - with your lower legs folded over the high end

8) Secure your feet under the foot brace.

9) Grasp the bar with your hands approximately shoulder-width apart - with your palms facing your head.

10) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Using a slow and controlled movement, exhale while you lower the bar down

3) ...until the bar is slightly above your chest.

4) Squeeze your pecs and hold for a count of two seconds

5) Then, flexing your pecs, inhale while you push the bar back upward,

6) ...until your arms are fully extended.

7) Repeat reps for a full set.

8) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure to constantly squeeze your pecs, as the Smith Machine allows for more focus on contracting the muscle and less worry about technique.

Keep your elbows flared outward.

Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.

Press your shoulder blades firmly into the bench while pushing up each rep.

Keep your palms facing your head.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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