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.