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Decline Smith Machine Close-Grip Bench Press
A decline close-grip press on the Smith machine that biases the triceps and lower chest while the fixed rail and decline bench keep the bar path locked in.
ArmsMachineHorizontal press
GoLightWeight mediasmith-machine-decline-close-grip-bench-press
Demonstration coming soon
Primary
Triceps
Secondary
Pectoralis majorAnterior deltoids
Equipment
Machine
Pattern
Horizontal press
Setup
- 01Set a decline bench under the Smith bar so the bar tracks to the lower chest.
- 02Hook the feet or lower legs under the bench pads.
- 03Grip the bar at or just inside shoulder width and squeeze the shoulder blades.
- 04Rotate the bar off the hooks once set.
Execution
- 01Lower the bar under control to the lower chest.
- 02Keep the elbows tucked close to the torso.
- 03Press back up along the rail to full lockout.
- 04Rotate the bar back onto the hooks after the final rep.
Checkpoints
- -The bar touches the lower chest, not the belly.
- -Elbows stay tucked at roughly 30 to 45 degrees.
- -Legs stay locked under the pads for stability on the decline.
- -Wrists remain neutral and stacked over the elbows.
Common mistakes
- -Positioning the bench so the fixed path drops the bar over the neck.
- -Flaring the elbows out wide.
- -Bouncing the bar off the chest on the decline.
- -Racking short of the hooks and losing the bar catch.
Programming notes
- -Use 3 to 4 sets of 6 to 10 reps as a triceps and lower-chest accessory.
- -The decline shortens the range slightly, so expect a bit more load than flat pressing.
- -Verify the hook and safety positions before the first working set.
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