Bench Press - Smith Machine Decline Reverse

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

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

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

Benefits: This exercise works the chest muscles with a focus on your lower pecs.

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 shoulder-width 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 shoulder-width grip, hands in an overhand (reverse) position, and push it above your lower chest, elbows straight. Repeat for the recommended number of repetitions.

The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.