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Smith Machine Decline Bench Press

Learn how to properly perform the Smith Machine Decline Bench Press with this complete demonstration video.

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What is the Smith Machine Decline Bench Press?

The Smith Machine Decline Bench Press is an effective exercise for targeting the lower part of the chest muscles. Often used by bodybuilders aiming to add mass and strength to their chest, this exercise provides good stability due to the Smith Machine, which is particularly beneficial for beginners.

How to properly perform the Smith Machine Decline Bench Press

  1. Set the Smith machine bar at a decline angle and lie down on the decline bench.
  2. Position yourself under the bar so that it is directly above your chest.
  3. Grip the bar slightly wider than shoulder-width apart with an overhand grip.
  4. Unrack the bar and lower it down towards your lower chest, keeping your elbows tucked in.
  5. Push the bar back up to the starting position, fully extending your arms.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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