The Smith Decline Bench Press is a variation of the traditional decline bench press that is performed using a Smith machine. The Smith machine is a piece of equipment that has a barbell attached to a set of vertical tracks, allowing the user to move the barbell up and down in a fixed path.
How to perform
To perform the Smith Decline Bench Press, follow these step-by-step instructions:1. Adjust the decline bench to the appropriate angle (usually around 15-30 degrees) and position it underneath the Smith machine bar.
2. Lie down on the bench with your feet secured under the leg pads and grip the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Unrack the barbell and extend your arms fully, holding the barbell above your chest.
4. Inhale and slowly lower the barbell towards your chest while keeping your elbows tucked in close to your body.
5. Pause briefly at the bottom of the movement, then exhale and push the barbell back up to the starting position, fully extending your arms.
6. Repeat for the desired number of repetitions.
7. Once you have completed your set, carefully rack the barbell back onto the Smith machine.
It's important to maintain proper form throughout the exercise, keeping your back flat against the bench, your core engaged, and your feet planted firmly on the ground. Start with a light weight to ensure proper technique before increasing the load.
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.