Smith Machine Reverse Decline Close Grip Bench Press
Sculpt your lower chest and triceps with the Smith Machine Reverse Decline Close Grip Bench Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Machine Reverse Decline Close Grip Bench Press
Smith Wide Grip Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Smith Reverse grip Press
Chest · Smith machine
Smith Decline Reverse grip Press
Chest · Smith machine
Smith Decline Bench Press
Chest · Pectoralis Major Sternal Head · Smith machine
Description
A compound exercise targeting the triceps and lower chest muscles by pushing a barbell upwards on a Smith machine.
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How to do Smith Machine Reverse Decline Close Grip Bench Press
- 01Setup
Position a decline bench under the Smith machine, ensuring the bar path aligns with your lower chest. Adjust the safety stoppers to prevent the bar from going too low.
- 02Setup
Lie on the decline bench with your head lower than your feet, securing your legs under the leg pads. Position yourself so the bar is directly over your lower chest.
- 03Setup
Grasp the bar with an overhand, close grip, about shoulder-width apart or slightly narrower. Unrack the bar by rotating it forward, extending your arms fully.
- 04
Inhale as you slowly lower the bar towards your lower chest, maintaining control. Keep your elbows tucked close to your body throughout the descent.
- 05
Exhale as you powerfully press the bar back up to the starting position, fully extending your triceps. Focus on squeezing your chest and triceps at the top.
- 06
Control the movement, ensuring a smooth transition between the eccentric (lowering) and concentric (lifting) phases, and re-rack the bar safely upon completion.
Tips
- Maintain a tight core and ensure your shoulder blades are retracted and depressed throughout the movement to provide a stable base and protect your shoulders.
- Focus on driving the weight up using your triceps and lower chest, visualizing the muscle contraction rather than just moving the bar.
- Keep your elbows tucked in close to your sides; this emphasizes triceps activation and reduces stress on your shoulder joints.
- Control the eccentric phase (lowering the bar) for 2-3 seconds to maximize time under tension and enhance muscle growth.
Common mistakes
- Flaring elbows out to the sides reduces triceps engagement and places unnecessary stress on the shoulder joints; keep your elbows tucked close to your body.
- Bouncing the bar off your chest uses momentum rather than muscle strength; maintain a controlled descent and a smooth, powerful press.
- Using too wide a grip shifts emphasis away from the triceps and lower chest; ensure your grip is close, about shoulder-width or slightly narrower.
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Get Ellim — FreeQuestions
Is Smith Machine Reverse Decline Close Grip Bench Press good for beginners?
Smith Machine Reverse Decline Close Grip Bench Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Machine Reverse Decline Close Grip Bench Press?
You need Smith machine to perform Smith Machine Reverse Decline Close Grip Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Machine Reverse Decline Close Grip Bench Press?
Maintain a tight core and ensure your shoulder blades are retracted and depressed throughout the movement to provide a stable base and protect your shoulders. Focus on driving the weight up using your triceps and lower chest, visualizing the muscle contraction rather than just moving the bar. Keep your elbows tucked in close to your sides; this emphasizes triceps activation and reduces stress on your shoulder joints. Control the eccentric phase (lowering the bar) for 2-3 seconds to maximize time under tension and enhance muscle growth.
What are common mistakes when doing Smith Machine Reverse Decline Close Grip Bench Press?
Flaring elbows out to the sides reduces triceps engagement and places unnecessary stress on the shoulder joints; keep your elbows tucked close to your body. Bouncing the bar off your chest uses momentum rather than muscle strength; maintain a controlled descent and a smooth, powerful press. Using too wide a grip shifts emphasis away from the triceps and lower chest; ensure your grip is close, about shoulder-width or slightly narrower.
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Free · iPhone only · Available on the App Store