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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fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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