How to do smith machine decline bench press

Coach's Tips

Enhance your workout safety using the Smith machine!

Start Position

1. Settle onto the decline bench and place your feet solidly on the ground.

2. Grip the barbell with your hands slightly wider than shoulder-width.

3. Lift the barbell off the rack and hold it above your chest with straightened arms.

Proper Form

1. Take a deep breath and lower the barbell by bending your elbows, allowing a stretch in your chest.

2. Lower the bar until it lands gently on your chest, keeping your elbows close to your sides.

3. Exhale while pressing the barbell back to the initial position.

Breathing Technique

1. Take a deep breath as you lower the barbell and exhale while pressing it upward.

2. Maintain a steady and consistent breathing rhythm during the entire exercise.

Precautions

1. Confirm that the bench is adjusted to the right decline angle based on your size and strength.

2. Ensure your back stays flat against the bench while your feet remain firmly planted during the exercise.

3. Keep control of the barbell, and avoid letting it descend too quickly.