Around The Worlds vs Decline Smith Press

Lay down on a flat bench holding a dumbbell in each hand with the palms of the hands facing towards the ceiling. Tip: Your arms should be parallel to the floor and next to your thighs. To avoid injury, make sure that you keep your elbows slightly bent. This will be your starting position.

Now move the dumbbells by creating a semi-circle as you displace them from the initial position to over the head. All of the movement should happen with the arms parallel to the floor at all times. Breathe in as you perform this portion of the movement.

Reverse the movement to return the weight to the starting position as you exhale.

Place a decline bench underneath the Smith machine. Now place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Using a pronated grip that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms extended. This will be your starting position.

As you inhale, lower the bar under control by allowing the elbows to flex, lightly contacting the torso.

After a brief pause, bring the bar back to the starting position by extending the elbows, exhaling as you do so.

Repeat the movement for the prescribed amount of repetitions.

When the set is complete, lock the bar back in the rack.