How to do it
Drive your upper back firmly into the bench pad.
- 1
Secure the bench in a decline position under the Smith machine.
- 2
Lie down with your head lower than your hips and secure your feet at the end of the bench.
- 3
Grasp the bar with a grip slightly wider than shoulder-width.
- 4
Unrack the bar by rotating it and then lower it to the lower part of your chest.
- 5
Press the bar upward until your arms are fully extended.
- 6
Repeat for the desired number of repetitions.
Expert tip
Ensure the bench is securely locked in a decline position and focus on lowering the bar to the lower part of your chest to fully engage the lower pectoral muscles.
Common mistakes
- ✕Flaring the elbows to 90 degrees
- ✕Bouncing the bar off the rib cage
- ✕Lifting the hips off the bench