Decline Cable Bench Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Set an adjustable bench to a slight decline between two low pulleys and attach a handle to each.
2. Lock your legs under the pad and lie back with a handle in each hand beside your lower chest.
3. Press the handles up until your arms are straight over your lower chest.
4. Lower them slowly back to chest level.

Cues

• Keep the shoulder blades pulled together on the bench.
• Keep tension on the cables at the bottom.
• Sit up only after the handles are back down.

Common mistakes

• Letting the cables pull the elbows down too far.
• Pressing toward the face instead of the lower chest.
• Setting the decline so steep that you slide down.

Variations

• Incline Cable Bench Press
• One-Arm Cable Bench Press
• One-Arm Decline Cable Bench Press
• One-Arm Incline Cable Bench Press
• Seated Cable Chest Press

Alternatives

• Dumbbell Bench Press
• Cable Fly
• Machine Chest Press