Bench Press - Smith Decline Reverse Close

Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght

Beginner Triceps Chest Shoulders Strength Smith Machine Decline Bench Push Compound Gym

Purpose: This exercise is used to target the triceps muscle to develop size, definition, strength, endurance and power.

Benefits: This exercise works both heads of the triceps with a heavier weight than can typically be done with dumbbells. It also works the lower spec. The reverse grip makes the exercise more difficult.

Position a decline bench in a Smith Machine. Lie on the decline bench and lock your feet under the restraining bar. Grasp the bar with a close grip, hands in an overhand (reverse) position, and push it above your lower chest, elbows straight. This is your starting position. Lower the bar slowly to your lower chest. Do not bounce it off your chest. Do not arch your back. Inhale during this movement. Push the bar back to the starting position. Exhale during this movement. Do not arch your back. Hold the bar with a close grip, hands in an overhand (reverse) position, and push it above your lower chest, elbows straight. Repeat for the recommended number of repetitions.

The triceps is a straight muscle with three heads. The long head straightens the elbow, adducts the shoulder (brings it from a side position to the body) and extends the shoulder (brings the arm from a front position down to the body). The lateral head (outer head) straightens the elbow. The medial head also straightens the elbow.