Bench Press - Smith Machine Decline
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 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 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.
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 shoulder-width 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 shoulder-width grip and push it above your lower chest, elbows straight.