Smith-Machine Decline Close-Grip Bench Press

Smith Decline Close Grip Bench Press
- Weight plates (optional for added resistance)
- Bench (decline setting)
1. Setup:
- Position the Smith machine bar at about chest height.
- Adjust the bench to a decline position, ensuring it is securely locked.
- Load the desired weight plates onto the Smith machine if needed.

2. Starting Position:
- Lie back on the decline bench, ensuring your head, shoulders, and back are supported.
- Grip the Smith machine bar with both hands, positioned closer than shoulder-width apart. This will engage your triceps more than your chest.
- Keep your elbows tucked in close to your body.

3. Lifting the Bar:
- With your feet firmly planted on the floor or securely on the bench, lift the bar off the safety catches.
- Straighten your arms to push the bar up directly above your chest, locking out your elbows without overextending.

4. Lowering the Bar:
- Slowly lower the bar toward your chest, keeping your elbows tucked in and maintaining control throughout the movement.
- Lower until the bar is just above your chest. Avoid bouncing the bar off your chest.

5. Pushing Up:
- Press the bar back up to the starting position by extending your arms. Focus on using your triceps and keeping your core engaged.
- Repeat for the desired number of repetitions.

6. Ending the Set:
- After completing your set, carefully re-rack the bar onto the safety catches of the Smith machine.

Tips:
- Start with lighter weights to master the form before increasing resistance.
- Keep your movements controlled to prevent injury.
- Always have a spotter if lifting heavier weights for safety.