Smith Machine Decline Close Grip Bench Press

1. Set a decline bench under the Smith machine bar so the bar lines up over your lower chest when you lie down.
2. Hook your legs into the bench pads and lie back, securing your position.
3. Grip the bar with hands about shoulder width apart or slightly narrower, wrists stacked over forearms.
4. Unrack the bar by rotating the hooks free and extend your arms over your lower chest.
5. Inhale and lower the bar to your lower chest, keeping your elbows tucked at about 30 to 45 degrees from your torso.
6. Touch the chest lightly without bouncing.
7. Exhale and press the bar back up along the rails until your elbows lock out, squeezing the triceps.
8. After your final rep, rotate the bar back into the hooks before releasing your grip.

Common Mistakes

• Gripping too narrow: hands touching in the middle strains the wrists and offers no extra triceps benefit; shoulder width or just inside is enough.
• Flaring the elbows: letting the elbows drift wide converts the lift into a chest press and stresses the shoulders; keep them tucked.
• Bouncing off the chest: rebounding the bar on the decline angle risks losing control; pause briefly and press with intent.
• Forgetting the hooks: on a Smith machine you must actively rotate the bar to rack it; know the hook direction before you take a heavy set near failure.