Smith Machine Decline Close-Grip Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior

Equipment

• Smith Machine
• Adjustable Bench

Technique

1. Place a decline bench under the Smith machine so the bar lines up with your lower chest, and set the safety stops just above chest height.
2. Hook your legs under the pads, lie back and pull your shoulder blades together.
3. Grip the bar about shoulder-width apart, twist it off the hooks and straighten your arms.
4. Lower the bar to your lower chest, keeping the elbows close to your sides.
5. Press back up to straight arms and twist the bar onto the hooks after the last rep.

Cues

• Keep the wrists stacked over the elbows.
• Keep the elbows tucked, not flared.

Common mistakes

• Gripping so narrow that the wrists bend.
• Bouncing the bar off the chest.
• Skipping the safety stops.

Variations

• Smith Machine Close-Grip Bench Press
• Smith Machine Decline Bench Press
• Smith Machine Decline Reverse-Grip Bench Press
• Smith Machine Decline Wide-Grip Bench Press
• Smith Machine Incline Bench Press
• Smith Machine Incline Reverse-Grip Bench Press
• Smith Machine Reverse-Grip Bench Press
• Smith Machine Wide-Grip Bench Press

Alternatives

• Barbell Bench Press
• Machine Chest Press
• Dumbbell Bench Press