The Smith Machine Reverse Decline Close Grip Bench Press is a strength training exercise that targets the triceps, chest, and shoulders. This exercise is performed on a Smith Machine, which is a weight training machine consisting of a barbell that is fixed within steel rails.
How to perform
To perform the Smith Machine Reverse Decline Close Grip Bench Press, follow these step-by-step instructions:1. Adjust the decline bench so that it is positioned at a slight decline.
2. Place the Smith Machine barbell at a height that is slightly above your chest level.
3. Lie on the bench with your feet planted firmly on the ground, and your back and head resting comfortably on the bench.
4. Reach up and grasp the barbell with a close grip, slightly narrower than shoulder-width apart. Your palms should be facing towards you.
5. Unrack the barbell and hold it directly above your chest with your arms fully extended. This is the starting position.
6. Lower the barbell down towards your chest by bending your elbows, while keeping your elbows close to your body.
7. Pause for a moment once the barbell is close to your chest, then press the barbell back up to the starting position by extending your arms.
8. Repeat for the desired number of repetitions.
9. Once you have completed the set, carefully rack the barbell back on the Smith Machine.
It is important to maintain proper form throughout the exercise to avoid injury. Additionally, start with a lighter weight and gradually increase the weight as you become more comfortable with the movement.
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.