Start
End
Smith Machine Decline Press
برس مائل للأسفل على جهاز سميث
Target Muscles
Blue = primary · Gray = secondary
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- 1
Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.
- 2
Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.
- 3
Begin the movement by flexing your arms, lowering the bar to your chest.
- 4
Pause briefly, and then extend your arms to push the weight back to the starting position.
- 5
After completing the desired number of repetitions, rotate the bar to rack the weight.
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.
