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Chest · Smith machine · Intermediate

How to do Smith Machine Reverse Decline Close Grip Bench Press

The smith machine reverse decline close grip bench press is a chest exercise performed on a smith machine set to a decline position. It targets the pectorals with a close grip, also engaging the triceps and shoulders. The decline angle and close grip require good technique and control.

Smith Machine Reverse Decline Close Grip Bench Press demonstration
Primary muscle
Chest
Also works
Triceps and Shoulders
Equipment
Smith machine
Level
Intermediate
Category
Chest

How to do Smith Machine Reverse Decline Close Grip Bench Press, step by step

  1. Adjust the smith machine to a decline position.
  2. Lie down on the bench with your feet secured under the foot pads.
  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 tucked in.
  5. Pause for a moment at the bottom, then push the barbell back up to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles worked

Smith Machine Reverse Decline Close Grip Bench Press works your chest as the main mover, with help from your triceps and shoulders.

Track Smith Machine Reverse Decline Close Grip Bench Press in SPLYT

Smith Machine Reverse Decline Close Grip Bench Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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