Decline Chest Press (Machine)

How to do it

1. Sit on the seat with the handles at lower chest height.
2. Take the handles with a wide overhand grip and set your elbows out to the sides, just below shoulder height.
3. Press the handles forward until your arms are extended.
4. Let the weight come back until you feel a slight stretch across your chest.
5. Repeat for your reps.

Key cues

• Handles at lower chest height
• Wide overhand grip
• Elbows out, just below the shoulders
• Press to full extension
• Stretch the chest slightly on the way back

Common mistakes

• Gripping so wide that your range of motion shrinks

Muscles worked

Primary

Chest

Secondary

Front delts and triceps

Equipment

Plate-loaded decline chest press machine.

References

1. ExRx.net: Lever Isolateral Decline Chest Press