Around The Worlds vs Smith Machine Decline 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.

Position a decline bench in the rack so that the bar will be above your chest. Load an appropriate weight and take your place on the bench.

Rotate the bar to unhook it from the rack and fully extend your arms. Your back should be slightly arched and your shoulder blades retracted. This will be your starting position.

Begin the movement by flexing your arms, lowering the bar to your chest.

Pause briefly, and then extend your arms to push the weight back to the starting position.

After completing the desired number of repetitions, rotate the bar to rack the weight.