Strength / Smith Machine
A bench press on a decline bench under the Smith machine, where the head-down angle and the guided bar path put the work on the lower chest.
Smith Machine
beginner
compound
Set a decline bench in the machine so the bar lines up with your lower chest when you lie down, and hook your legs under the pads.
Lie back with your head at the low end, take an overhand grip slightly wider than your shoulders and unrack the bar.
Lower the bar under control until it touches your lower chest, keeping your elbows at roughly forty-five degrees from your torso.
Press the bar back up until your arms are extended, without locking the elbows out hard.
Repeat for the desired number of repetitions, then rack the bar before releasing your legs.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
