Decline Smith Press

A variation of the bench press performed on a decline bench using a Smith machine.

Instructions

Position the bench at a 15-30 degree decline in the center of the Smith machine.
Lie back on the bench with your feet secured and hands gripping the barbell slightly wider than shoulder-width apart.
Unrack the bar by rotating the wrist handles forward and position the bar over your lower chest.
Lower the bar slowly to your chest, ensuring your elbows are at a 75-90 degree angle from your torso.
Press the bar back up to the starting position explosively, but do not lock out your elbows fully.
Repeat for desired reps and then carefully rack the bar by rotating the wrist handles back.

Using too much weight and compromising form, leading to shoulder or elbow strain.
Not maintaining a controlled descent, which can cause the bar to bounce off the chest.
Allowing elbows to flare out excessively, increasing shoulder strain.
Not securing feet properly, reducing bench stability during the lift.