Decline Smith Machine Bench Press.

Make every rep count.

1. 01

   Set the decline bench inside the Smith machine. Lie back with feet planted and grip the bar just outside shoulder width.

2. 02

   Lock in your upper back: pinch your shoulder blades together and press them down into the bench. Keep your chest up and wrists stacked over elbows.

3. 03

   Take a deep breath, brace your core, then unrack by rotating the bar off the hooks without losing your shoulder position.

4. 04

   Lower under control: unlock your elbows and bring the bar down in a straight path to the base of your sternum. Lightly touch your chest—don’t bounce.

5. 05

   Press up smoothly: drive your feet into the floor for leg drive, keep your shoulders pinned, and extend your elbows to return the bar in a straight line.

6. 06

   Re-rack safely on the hooks when finished, and repeat for your target reps.