Decline Chest Press Machine

Decline machine chest press: a guided path down and forward.

• Compound
• Machine
• Intermediate

How to do it

• Set the seat so the handles line up with the lower chest
• Secure your legs and retract the shoulder blades before you start
• Lower to the lower chest under control and press in a straight line

Sets, reps and tempo

Ranges: 6–10 reps · 1–3 RIR

Tempo: Lower for 2 s under control, press with intent

Common mistakes

• Lowering the load too far up toward the neck
• Shrugging your shoulders as you press

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

• Decline Barbell Press
• Bench Press
• Parallel Bar Dips
• Chest Press Machine