Decline Smith Press (Exercise How To)

https://www.youtube.com/watch?v=7NFaQtUBYEk

Hey Bloggers!

Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench. 

 

How To Do The Decline Smith Press:

 
  1. You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
  2. While inhaling, lower the bar allowing the elbows to flex 
  3. Pause, bring the bar back up by extending the elbows and exhaling while doing so. 
  4. Repeat the movement for the recommended amount of repetitions
  5. When finished with the set, lock the bar on the rack

Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control. 

 

What muscles are being used:

  • Chest
  • Triceps

Overall thoughts:

I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well. 

 

Do you do the decline smith press or use a barbell? 

 

Fitness WonderWoman,

Shay-lon xo

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