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    Muscles worked: Lower Chest

    Position a decline bench between the smith machine. Lie back on the decline bench and position yourself and the bench, so that your shoulders joints are aligned up directly beneath the bar of the smith machine. Reach up and take a over grip on the bar placing your hands about 4-6 inches wider than your shoulders on each side. Straighten your arms and at the same time rotate the bar, clearing the hooks away from their attachment holes. Being sure to keep your elbows back as far as possible, slowly bend your arms and lower the bar until it slightly touches your chest. Then push the bar back up and return to the starting position. Repeat for the number of reps assigned.
    Note The smithmachine is a good way to learn the movement of the decline press before turning to free weights.
    Don't jerk the weight up. Use a slow controlled movement. Don't arch your back. This robs your chest of fully receiving the resistance it needs to achieve a good workout.

    Alternate exercises: Decline Bench Presses, Decline dumbbell presses

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