Decline Smith Press

Chest · Machine

How to do it

Put the decline bench under the guided bar and set the height so you can reach it with your arms almost straight. Grip slightly wider than your shoulders, palms forward, and unhook. Lower under control until the bar brushes your lower chest, breathe in, pause and press. A guided bar removes the stabilising work, so this is the place to push close to failure without a spotter. You should feel it in the lower chest. The classic mistake is forgetting to hook the bar back at the end of the set: rotate it before you let go.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Shoulders, Triceps

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