Smith Decline Bench Press

Setup

1. 01Set a decline bench under the Smith bar with feet or knees hooked under the pads.
2. 02Position the bench so the bar meets the lower chest at the bottom.
3. 03Grip the bar slightly wider than shoulder width.
4. 04Squeeze the shoulder blades together before rotating the bar off the hooks.

Execution

1. 01Unhook the bar and let it settle over the lower chest.
2. 02Lower the bar under control until it touches the lower chest.
3. 03Keep elbows angled roughly 45 to 70 degrees from the torso.
4. 04Press to full lockout along the fixed track and re-hook to finish.

Checkpoints

• -The bar touches the same lower-chest spot every rep.
• -Shoulder blades stay pinned to the decline bench.
• -Wrists stay stacked over the elbows.
• -The safety catches are set just below chest height before starting.

Common mistakes

• -Setting the bench so the bar lands on the belly or the neck.
• -Bouncing the bar off the chest on the fixed track.
• -Forgetting to set the Smith safety stops before heavy sets.
• -Letting the elbows flare straight out to the sides.