Decline Machine Chest Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Lever Machine

Technique

1. Adjust the seat so the handles line up with your lower chest and the decline lever or seat angle is mild.
2. Sit back against the pad with your feet on the floor or the footrest, and grip the handles.
3. Push the handles forward and slightly down until the elbows are nearly straight.
4. Return slowly until you feel a stretch across the chest, without letting the stack touch down.

Cues

• Keep the shoulder blades back against the pad.
• Exhale as you press.

Common mistakes

• Setting the seat so that the handles sit high and the shoulders roll forward.
• Locking the elbows hard at the end.
• Letting the weight stack crash between reps.

Variations

• Incline Machine Chest Press
• One-Arm Machine Chest Press

Alternatives

• Barbell Bench Press
• Smith Machine Bench Press
• Pec Deck