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Smith Machine Decline Close Grip Bench Press animation

Kako izvesti: Smith Machine Decline Close Grip Bench Press

TricepsSmith MachineBeginner

The Smith Machine decline close grip bench press locks in your path of motion so you can zero in on overloading the triceps without fighting balance or stability. Master this movement and you build the dense, powerful upper arms that carry over to every pressing pattern you train.

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Angažirani mišići

Primarni
Triceps
Sekundarni
Front deltsChest

Korak po korak

  1. Set the bench to a 15 to 30 degree decline, rack the bar at chest level, and grip it with hands 8 to 10 inches apart, thumbs wrapped fully around the bar
  2. Unrack by rotating the bar and lower it under control to the lower chest, keeping elbows tucked at roughly 45 degrees from your torso
  3. Press the bar back to full lockout by driving through the triceps, not the chest, finishing with elbows straight but not hyperextended
  4. Re-rack by rotating the bar back into the safety hooks before releasing your grip completely

Česte greške

  • Flaring the elbows out wide shifts stress onto the chest and shoulders, so actively keep your elbows tracking close to your sides throughout every rep
  • Using too wide a grip defeats the close grip purpose and reduces triceps activation, so check your hand spacing before every set
  • Bouncing the bar off the chest to grind out reps removes tension from the triceps and risks injury, so pause briefly at the bottom and press with deliberate control

Pro savjet — At the top of each rep consciously rotate your wrists very slightly inward as you lock out, this final cue maximizes the squeeze through the lateral and medial triceps heads that most lifters leave completely untrained.

Serije i ponavljanja prema cilju

Mišićna masa3–4 sets × 10–15 reps
Više snage3–4 sets × 6–8 reps
Mršavljenje / tonus3 sets × 12–20 reps

Odmor: 60–90 sec between sets.

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