Bench press on Smith machine (declined)

Exercise overview

Primary muscle group: Chest

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 41

Average per rep (lbs)*: 90

Description: Place a declined bench under the bar of the Smith machine. Adjust the Smith machine bar to such a height so that you can easily reach it with your slightly bend arms while lying on the inclined bench. Secure the bar with the safety pins. Then load the bar as needed. Unlatch the bar from the Smith machine by rotating it. Push the bar up so that your arms are almost fully extended. Inhale as you lower the barbell to your chest. Keep your wrists straight at all times. Exhale as you press the barbell back up until your arms are almost fully extended. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00076

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Positioning Matters: Ensure the decline bench is set at a comfortable angle, usually around 15 to 30 degrees. Adjust your body position so that the bar aligns with your lower chest when it's unracked.
Grip and Hand Placement: Use a medium to wide grip on the barbell. Your hands should be slightly wider than shoulder-width apart to focus more on the lower pecs and less on the triceps.
Controlled Movement: Lower the bar slowly and under control, bringing it to the lower part of your chest. Avoid bouncing the bar off your chest to ensure muscle engagement and to prevent injury.
Breathing Technique: Inhale as you lower the bar and exhale as you press it back up. Proper breathing helps stabilize your core and provides more power during the press.
Use Safety Stops: Set the Smith machine's safety stops at an appropriate height to prevent the bar from dropping too low and causing injury.
Engage Your Core and Legs: Keep your core tight and your feet firmly planted on the floor to maintain stability and maximize power output.
Reps and Sets: Aim for 3-4 sets of 8-12 reps. Adjust the weight to ensure you maintain proper form throughout your set.
Warm-Up Properly: Always warm up with lighter weights or a warm-up set to prepare your muscles and joints for heavier loads.
Spotter Ready: If you're lifting heavy, it's a good idea to have a spotter to assist you in case you need help reracking the bar.
Listen to Your Body: If you feel any unusual pain or discomfort, stop the exercise immediately. Adjust the angle, grip, or weight as needed to avoid injury.

Exercise overview

Exercise tips and tricks

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