Smith Machine Decline Press

How to do it

1. 01Position 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. 02Rotate 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. 03Begin the movement by flexing your arms, lowering the bar to your chest.
4. 04Pause briefly, and then extend your arms to push the weight back to the starting position.
5. 05After completing the desired number of repetitions, rotate the bar to rack the weight.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.