How to perform Smith Machine Decline Bench Press with proper form
Setup
- Position the Bench: Adjust the bench to a decline angle (about 15-30 degrees). Secure it in a Smith machine.
- Load the Bar: Choose an appropriate weight and place it on the Smith machine bar.
Starting Position
- Lying Down: Lie on the decline bench with your head at the lower end and feet secured.
- Grip the Bar: Use a slightly wider than shoulder-width grip. Ensure your palms face away from you.
Execution
- Initial Lift: Unrack the bar by rotating it forward. Hold it at chest level with extended arms.
- Lower the Bar: Control the descent of the bar towards your lower chest, ensuring elbows remain at about a 45-degree angle from your body.
- Pause: Briefly stop just above your chest to maintain tension.
- Press Up: Push the bar back to the starting position by extending your arms fully while keeping your feet flat on the ground.
Key Points
- Maintain Alignment: Keep your wrists straight and elbows slightly tucked to avoid strain.
- Controlled Movement: Avoid bouncing the bar off your chest; focus on smooth, controlled movements.
- Breathing: Inhale as you lower the bar and exhale as you press it upward.
Safety Tips
- Use a Spotter: If lifting heavy, have a spotter for safety.
- Check Locking Mechanism: Ensure the bar is secure in the Smith machine before starting.
Common Mistakes
- Excessive Arching: Avoid excessive arch in your lower back; maintain a neutral spine.
- Too Wide Grip: A grip that's too wide can strain your shoulders; keep it shoulder-width or slightly wider.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest