Exercise:

Decline Smith Machine Press

Target Muscle:

Chest

Secondary Muscles:

Shoulders/Triceps

Equipment Needed:

Smith Machine

Proper Execution:

Hook your feet on the end of the decline bench and carefully lie back. Grip the bar evenly, just outside shoulder width, and un-rack the bar. In a smooth and controlled manner, lower the bar until it hits your lower chest. Pause briefly, and then drive the weight back up into the starting position.

Tips:

Make sure that the bench is angled to no more than 30 degrees in order to keep all of the stress on your chest. Do not bounce the weight or use momentum to complete the lift. You should also avoid locking out your elbows at the top of the movement in order to prevent injuries.