smith machine decline close grip bench press
- Body Part
- Upper Arms
- Equipment
- Smith Machine
- Target Muscle
- Triceps
- Secondary Muscles
- chestshoulders
How to do it
- Adjust the bench on the smith machine to a decline position.
- Lie down on the bench with your feet firmly planted on the ground.
- Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
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