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Smith Machine Decline Bench Press
- 1 - Set a decline bench inside the Smith machine so the bar is positioned over your lower chest when you lie down.
- 2 - Lie back on the bench, secure your feet under the pads, and keep your shoulder blades retracted against the bench.
- 3 - Grip the bar slightly wider than shoulder-width with your palms facing forward.
- 4 - Rotate the bar to unrack it, then lower it in a controlled motion toward the lower portion of your chest.
- 5 - Pause briefly without bouncing the bar, keeping your elbows angled slightly below shoulder level.
- 6 - Press the bar upward until your arms are extended, then repeat for the desired number of repetitions.
- 7 - After the final repetition, rotate the bar back into the hooks to safely rack it.
