Bench Press - Smith Machine Decline Close
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Shoulders Strength Smith Machine Decline Bench Push Compound Gym
Purpose: This exercise works primarily the triceps.
Benefits: The exercise eliminates isolates the triceps.
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 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 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.
Step 1
While lying on a decline bench in a Smith Machine, hold the bar above your chest, elbows straight.
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 and push it above your lower chest, elbows straight. This is your starting position.
Step 2
Slowly lower the bar to your lower chest.
Lower the bar slowly to your lower chest. Do not bounce it off your chest. Do not arch your back. Inhale during this movement.
Step 3
Push the bar back to the starting position.
Push the bar back to the starting position. Exhale during this movement. Do not arch your back. Hold the bar with a close grip and push it above your lower chest, elbows straight.