The Smith Machine Decline Close Grip Bench Press is a variation of the traditional decline bench press using a Smith Machine, which is a piece of weightlifting equipment with a barbell attached to a track. The close grip position targets the triceps more than a standard grip position.
How to perform
Instructions:1. Adjust the decline bench to a comfortable angle for your workout.
2. Load the desired weight onto the Smith Machine barbell.
3. Lie down on the decline bench and grip the barbell with your hands closer than shoulder-width apart, palms facing forward.
4. Unrack the barbell and extend your arms fully, keeping a slight bend in your elbows to maintain tension on the triceps.
5. Slowly lower the barbell towards your chest, keeping your elbows close to your sides. Aim to bring the barbell to the lower part of your chest.
6. Pause briefly at the bottom of the movement, then push the barbell back up to the starting position, fully extending your arms.
7. Repeat for the desired number of repetitions.
Tips:
- Engage your core throughout the exercise to maintain stability.
- Keep your back flat against the bench to prevent arching and maintain proper form.
- Control the movement throughout the exercise to fully engage the triceps and prevent injury.
- Adjust the weight as needed to challenge yourself while maintaining proper form.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.