Description
Declined thrust which accentuates the recruitment of the sternal fascicles of the pectorals.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Stable body, fixed pelvis, tight and lowered shoulder blades.
- Chest open, wrists aligned, elbows at 45-60 degrees.
- Fixed gaze and maintained core engagement.
- Adjust position to follow a comfortable guided path.
02 · Execution
Perform the rep
- Descend in a controlled manner towards the bottom of the chest.
- Short stop without rebound.
- Push in a stable trajectory up to above the shoulders.
Technique cue
Control the descent and keep the elbows at a constant angle.
Common mistakes- bounce down
- elbows too open
- excessively extended wrists
- loss of core engagement
Safety notes
Risks of poor execution
- Guidance reduces lateral instability.
- A position that is too high or too low under the bar can overload the shoulders.