Smith Machine Decline Bench Press
Differentiation: Mechanics
This variation of a decline chest press is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates 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). Not focussing on balancing allows you to focus on contracting and developing your chest muscles.
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 so their height is at a full arms' length when you are lying on your back on the bench.
4) Load plates onto the Smith Bar.
5) Set the decline bench to a 45-degree angle.
6) Position the decline bench in the middle of the Smith Machine - so your chest is directly under the Smith machine bar.
7) Lie back on the bench - with feet and lower legs folded over the high end.
8) Secure your feet under the foot brace.
9) Grasp the bar with the hands wide apart - with your palms facing forward.
10) Push the bar up slightly...
11) Swivel the bar to release 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) Inhale as you gradually lower the bar
3) ...until the bar is slightly above your chest, while keeping your elbows flared out.
4) Hold this position for a count of one second.
5) Exhale as you lift the bar straight 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...
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.
Be sure to constantly squeeze your pecs, as the Smith Machine allows for more focus on contracting the muscle and less worry about technique.
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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
No video has been published yet.
Appearing in the Video
Nobody appears in the video.