Decline Smith Machine Bench Press
Lower chestAbout
Work out more safely with the Smith machine!
How to Decline Smith Machine Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and hold them in place so that your shoulders are positioned behind your chest.
3. Ensure your lower back has a natural arch.
4. Grip the barbell with both hands slightly wider than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches your chest. The barbell should be lower than in a typical bench press.
2. At this time, your forearms should be perpendicular to the floor.
3. Slowly lift the barbell back to the starting position.
Breathing Technique
Inhale while bending your arms, and exhale while pushing your arms.
Precautions
1. If you have high eye pressure, please substitute with other exercises.
2. If the barbell does not touch your chest, lower it only as much as you can without straining.
3. Be careful not to let your shoulders come forward of your chest, as this can strain your shoulders.
4. Please be careful not to let your hips come off the bench.
From the Community
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