Barbell Bench Press - Medium Grip vs Smith Machine Decline Press

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.

After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.

Repeat the movement for the prescribed amount of repetitions.

When you are done, place the bar back in the rack.

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.