Smith machine decline press

Proper Position
Set a decline bench to a 15-30 degree angle under the Smith machine bar.
Lie on the bench with your back firmly supported and your feet secured under the bench supports for stability.
Grip the bar with a pronated grip (palms facing forward), hands slightly wider than shoulder-width apart.
Position the bar above your chest and unlock the safety of the Smith machine.

Movement

1. Slowly press the bar upward by extending your arms until they are nearly fully straightened (do not lock your elbows).
2. Lower the bar in a controlled manner until it is just above your chest.
3. Repeat for the desired number of repetitions.

Breathing
Inhale as you lower the bar.
Exhale as you push the bar upward.

Tips

• Engage your core to stabilize your body.
• Keep your back firmly against the bench to avoid strain on your lower back.
• Focus on contracting your lower chest muscles throughout the exercise.
• Avoid jerky motions; prioritize slow and controlled movements.