Smith Machine Decline Close Grip Bench Press exercise animated demonstration

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Smith Machine Decline Close Grip Bench Press

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Intermediate

target Target Muscle Groups

Primary: Triceps accessibility Upper Arms
Chest Shoulders

fitness_center Equipment

Smith Machine

Category

strength

Mechanic

compound

Cal/min

5.5

Force

push

Smith Machine Decline Close Grip Bench Press is a intermediate multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.

list_alt Step-by-Step Instructions

1

Adjust the bench on the smith machine to a decline position.

2

Lie down on the bench with your feet firmly planted on the ground.

3

Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

4

Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

5

Pause for a moment when the barbell is just above your chest.

6

Push the barbell back up to the starting position, fully extending your arms.

7

Repeat for the desired number of repetitions.

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