Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
BeginnerCompoundMachine
Smith Machine Reverse Decline Close Grip Bench Press
Pectorals · Chest
3
sets
8–10
reps
1m 30s
Rest time
~9
Calories / set
Instructions
- 1
Adjust the smith machine to a decline position.
- 2
Lie down on the bench with your feet secured under the foot pads.
- 3
Grasp the barbell with a close grip, slightly narrower than shoulder-width apart.
- 4
Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- 5
Pause for a moment at the bottom, then push the barbell back up to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12
Alternatives
Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12