Exercises / Upper arms / Smith Machine Decline Close Grip Bench Press
Smith Machine Decline Close Grip Bench Press
Smith Machine Decline Close Grip Bench Press: step-by-step technique, the muscles it works and a demo clip. Equipment: machine.
- Equipmentmachine
- Body partupper arms
- Primary muscles
- triceps, chest
- Secondary muscles
- shoulders
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.