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.