Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. Due to the negative incline of the weight bench, you are more likely to work the lower chest muscles. The multi-press variation is ideal for beginners, as the movement is guided and therefore somewhat easier. However, it is also an exercise for advanced users to hit the chest perfectly.
Position a negatively inclined weight bench (incline approx. 15-30° downwards) under the Smith machine so that the bar is approximately level with your lower chest. Lie down on the weight bench and press your feet firmly into the floor.
2
Grip the bar slightly wider than shoulder width and point your palms forward. Hold your upper arms so that they form a 45° angle with your upper body. Your forearms should be perpendicular to the floor (elbows pointing down, hands facing the ceiling). Position the bar at chest height.
3
Push the bar upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Exhale as you do so
4
Lower the bar in a controlled manner until it is at chest height again. Exhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
If the negative bench in your gym has leg pads, hang onto them with your feet for more stability. Make sure that you keep your chest slightly out and your shoulders fixed (backwards and then forward and backwards) throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (lower)
Secondary
Triceps
Shoulder (front)
Tertiary
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Equipment
Decline bench
Smith machine
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