Bench Press Declined - Smith Machine
Set the bench up so that there is a slight decline of around 25 degrees. Lie down on the bench on your back. Set the machine to your height so that the bar is in line with your lower chest.
Keeping your tummy tight so that you do not arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor). Place your hands on the bar so that your palms are facing towards your feet and your hands are wider than shoulder width apart. Unlock the bar from the smith machine so that you take the full weight. Slowly lower the bar until your elbows reach 90 degrees then push back up to the point where your arms are straight but your elbows are not locked out.
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