How to perform it
- Lie on the decline bench in the Smith machine with your feet or legs securely positioned on the bench support and the bar aligned over the lower chest.
- Keep your abs engaged, shoulder blades slightly retracted, and wrists aligned throughout the exercise.
- Grip the bar comfortably, slightly wider than shoulder-width apart.
- Lower the bar with control toward the lower portion of your chest.
- Keep your elbows on a stable path and avoid excessively flaring your arms to the sides.
- Lower through a comfortable and safe range while respecting shoulder and wrist alignment.
- Press the bar upward until your arms are extended without forcefully locking your elbows at the top.
- Exhale as you press up and inhale as you lower.
What you should feel
Work in the chest, with greater emphasis on the lower portion, along with involvement of the triceps and front deltoids. The effort should remain controlled through the chest, shoulders, and arms, without pain in the shoulders, wrists, elbows, or lower back.
Groups mentioned in the description
Exercise questions
Lie on the decline bench in the Smith machine with your feet or legs securely positioned on the bench support and the bar aligned over the lower chest. Keep your abs engaged, shoulder blades slightly retracted, and wrists aligned throughout the exercise. Grip the bar comfortably, slightly wider than shoulder-width apart. Lower the bar with control toward the lower portion of your chest. Keep your elbows on a stable path and avoid excessively flaring your arms to the sides. Lower through a comfortable and safe range while respecting shoulder and wrist alignment. Press the bar upward until your arms are extended without forcefully locking your elbows at the top. Exhale as you press up and inhale as you lower.
Pressing exercise that works the chest, triceps, and shoulders while keeping the load stable between the lowering phase and arm extension.
Work in the chest, with greater emphasis on the lower portion, along with involvement of the triceps and front deltoids. The effort should remain controlled through the chest, shoulders, and arms, without pain in the shoulders, wrists, elbows, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.