smith decline bench press

TARGET: pectorals

EQUIPMENT: smith machine

SECONDARY: triceps, shoulders

1. Adjust the decline bench to the desired angle.
2. Lie down on the bench with your feet secured under the foot pads.
3. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
4. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
6. Repeat for the desired number of repetitions.