Description

The Smith Machine Decline Close Grip Bench Press is a compound exercise that primarily targets the chest muscles while engaging the triceps and shoulders.

Starting Position

Lie down on a decline bench positioned under the Smith machine bar. Grip the bar with a narrow grip, slightly closer than shoulder-width apart.

Technical Execution

Lower the barbell towards your lower chest while keeping the elbows close to the body. Press the barbell back up to the starting position, fully extending the arms.

Range of Motion

Maintain a full range of motion by lowering the barbell until it lightly touches your lower chest and then pushing it back up to full arm extension.

Variations

Variations may include changing the grip width, using dumbbells instead of a barbell, or incorporating pauses at the bottom of the movement.

Common Mistakes

Common mistakes include using too much weight, arching the back excessively, and flaring the elbows out to the sides.

Practical Advice

Ensure a stable and controlled movement throughout the exercise. Focus on squeezing the chest muscles at the top of the movement.

Additional Notes

This exercise can be beneficial for individuals looking to improve the lower chest development and overall upper body strength.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

chest

Secondary Muscles