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Smith-Machine Decline Pause Bench Press

Target your lower chest with this decline press variation. Control is key for optimal muscle engagement.

The Smith-Machine Decline Pause Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: barbell or decline bench or smith machine or weight plates.

Smith-Machine Decline Pause Bench Press demo video 2
Smith-Machine Decline Pause Bench Press demo video 3
Ms. Grey
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Required Equipment

Barbell
Barbell
Decline Bench
Decline Bench
Smith Machine
Smith Machine
Weight Plates
Weight Plates

Smith-Machine Decline Pause Bench Press Muscles Worked

Primary

Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)

Secondary

Front Shoulder (anterior deltoid); Triceps (triceps brachii)

Smith-Machine Decline Pause Bench Press Variations and Alternatives

How to do the Smith-Machine Decline Pause Bench Press

  1. Set up a decline bench within the Smith machine, securing the leg anchors around your ankles and ensuring the bench is at a 15-30 degree decline angle.

  2. Lie on the decline bench with your back flat, feet secured under the leg anchors, and eyes positioned under the bar.

  3. Grasp the Smith machine bar with a grip slightly wider than shoulder-width, with your wrists straight and elbows pointing outwards.

  4. Unrack the bar by rotating the bar to unhook it from the safety notches, then lower the bar slowly towards the lower part of your chest in a controlled manner.

  5. Once the bar is close to touching your chest, press the weight back up by extending your arms, focusing on contracting your chest muscles while keeping your shoulder blades pinched together.

  6. At the top of the movement, lock your elbows out and squeeze your chest muscles before beginning the next repetition.

  7. Continue for the desired number of repetitions, then safely return the bar to the starting position by rotating it back onto the safety notches.

  8. Ensure to maintain control of the bar throughout the exercise, avoiding any rapid or jerky movements.

Ensure that you choose a weight that you can lift safely for the desired number of sets and reps. It's recommended to have a spotter if you are lifting heavy weights or if you are unfamiliar with the exercise.

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Smith-Machine Decline Pause Bench Press FAQs

What muscles does the Smith-Machine Decline Pause Bench Press work?

The Smith-Machine Decline Pause Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.

What equipment do you need for the Smith-Machine Decline Pause Bench Press?

Barbell or decline bench or smith machine or weight plates.

Is the Smith-Machine Decline Pause Bench Press a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Smith-Machine Decline Pause Bench Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Smith-Machine Decline Pause Bench Press variations and alternatives?

Similar exercises include the Barbell Decline Bench Press, Barbell Incline Pause Bench Press, Dumbbell Decline Bench Press and Smith-Machine Pushup.

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