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Negative bench press on the multi press

If you want to focus on the lower chest during your workout, negative bench pressing on the Smith machine is an optimal solution. For this, you'll need a specific decline bench and the mentioned Smith machine.

Muscles targeted during Smith machine bench press for the lower chest The execution of negative bench pressing on the Smith machine primarily targets the lower muscle fibers of the pectoralis major (chest muscle). Additionally, this time, you get support from the triceps (triceps brachii) and the front part of the shoulder muscles (deltoid pars clavicularis) during chest training.

Execution of Smith machine bench press for the lower chest Implementing the Smith machine bench press for the lower chest is relatively straightforward. To avoid errors, you'll receive detailed information here regarding body positioning and execution of movements.

Body position

Use a decline bench in the gym to perform the Smith machine bench press for the lower chest. Lie down on the decline bench and secure your legs on the pads. Ensure that you are positioned in the middle of the bench. Now, grasp the barbell from the Smith machine with an overhand grip.

Movement execution

The movement begins with the Smith machine bench press for the lower chest when you lift the barbell from the Smith machine holder. Lower it down while inhaling until it hovers just above your chest. Keep your elbows always under your wrists. Once you're just above the chest, initiate the reverse movement. Press the barbell upward while exhaling. Your elbows should never be fully extended to protect your joints.

Stressed muscles and common mistakes

For additional information on the involved muscle groups and common mistakes in Incline Bench Press on the Smith Machine, please refer to the Incline Bench Press on the Smith Machine page.

Alternative variants to the negative bench press on the multi press

To add more diversity to your workout, you can also explore similar exercises or different approaches to the Incline Bench Press on the Smith Machine.

Bench press on the multi press

Flat Bench Press on the Smith Machine provides an alternative way to strengthen the middle section of your chest. The Smith Machine guides the weight along a predetermined path, making the execution simpler compared to free-weight training. The movement pattern is predefined in Flat Bench Press on the Smith Machine, allowing beginners an uncomplicated introduction. However, this variation comes with certain drawbacks. Typically, it's the supporting muscles in your body that ensure a smooth motion during Flat Bench Press with barbells or dumbbells. When using the Smith Machine, these muscles are less engaged. Nevertheless, Flat Bench Press on the Smith Machine has its place in strength training. If you aim to protect your shoulder joints, prevent injuries, or specifically target the center of your chest, Flat Bench Press on the Smith Machine is an ideal option.

Incline bench press on the multi press

Another option for training the upper part of the chest muscles is incline bench pressing on the Smith machine. The Smith machine allows for the training of various muscle groups. In incline bench pressing on the Smith machine, the focus is on the upper chest muscles. The safety locking mechanism at the end of the exercise makes training on the Smith machine particularly advantageous for strength athletes, and the safety feature makes this chest exercise accessible to most athletes.

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Negative bench press on the multi press

Body position

Movement execution

Stressed muscles and common mistakes

Alternative variants to the negative bench press on the multi press

Comments

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