Smith-Machine Decline Pause Bench Press

1. Set up a decline bench within the Smith machine, securing the leg anchors around your ankles and ensuring the bench is at a 15-30 degree decline angle.

2. Lie on the decline bench with your back flat, feet secured under the leg anchors, and eyes positioned under the bar.

3. Grasp the Smith machine bar with a grip slightly wider than shoulder-width, with your wrists straight and elbows pointing outwards.

4. Unrack the bar by rotating the bar to unhook it from the safety notches, then lower the bar slowly towards the lower part of your chest in a controlled manner.

5. Once the bar is close to touching your chest, press the weight back up by extending your arms, focusing on contracting your chest muscles while keeping your shoulder blades pinched together.

6. At the top of the movement, lock your elbows out and squeeze your chest muscles before beginning the next repetition.

7. Continue for the desired number of repetitions, then safely return the bar to the starting position by rotating it back onto the safety notches.

8. Ensure to maintain control of the bar throughout the exercise, avoiding any rapid or jerky movements.

Ensure that you choose a weight that you can lift safely for the desired number of sets and reps. It's recommended to have a spotter if you are lifting heavy weights or if you are unfamiliar with the exercise.

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