Start
End
Decline Smith Press
برس على جهاز سميث مائل للأسفل
Target Muscles
Blue = primary · Gray = secondary
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- 1
Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.
- 2
As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.
- 3
After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.
- 4
Repeat the movement for the prescribed amount of repetitions.
- 5
When the set is complete, lock the bar back in the rack.
Important tips
Squeeze your chest at the top of every rep.
Keep your elbows on a steady path — no mid-rep flaring.
Lower under control — the eccentric builds the muscle.
