Friday, October 30, 2015

Bench Press (Smith-Machine Decline)

Target MusclesPectoralis major (lower chest), Anterior deltoids, Triceps, Pectoralis major
Starting Position:
1. Lay on an decline bench angled from 30-60° (the steeper the decline, the greater the stress on the lower pectorals and outer pectorals). Ideally the bench should have an attached barbell rack.
2. Hold the bar with your hands shoulder width apart, palms facing forwards. Remove the bar from the barbell rack so it is positioned directly over your collarbone with your arms fully extended.
The Movement:
1. Bend your arms, allowing your elbows to travel out to the sides, and slowly lower the bar down to your chest.
2. The bar should just touch the upper part of your chest beneath your collarbone. Hold for a count of two.
3. Push the bar back to the starting position.
• Do not arch your back as you push the bar upwards. This risks lower-back strain.
• Do not bounce the bar off your chest or use the momentum of the weight to complete the repetition.
• The higher you place the bar on your chest, the greater the work placed on the anterior deltoids rather than the upper chest.