How to perform it

1. 1

   Adjust the bench on the smith machine to a decline position.

2. 2

   Lie down on the bench with your feet firmly planted on the ground.

3. 3

   Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.

4. 4

   Unrack the barbell and lower it slowly towards your chest, keeping your elbows close to your body.

5. 5

   Pause for a moment when the barbell is just above your chest.

6. 6

   Push the barbell back up to the starting position, fully extending your arms.

7. 7

   Repeat for the desired number of repetitions.

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