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Cable Decline Bench Press
A cable-loaded decline pressing movement targeting the lower chest, shoulders, and triceps. It is utilized for hypertrophy and constant tension, requiring joint stability and control.
About Exercise
Equipment
Crossover Cable Machine, Decline Bench, Handle Cable Attachment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest shorter for higher rep hypertrophy sets.
How to Perform
Position a decline bench between a cable crossover machine. Set the pulleys high and attach handle grips. Lie back on the bench, grasping the handles, centered between the weight stacks.
- Brace your core and press the handles up and away from your chest, extending your elbows fully.
- Squeeze the handles together at the top, ensuring maximum chest contraction.
- Slowly control the handles back down to the starting position near your chest or shoulders.
- Maintain constant tension throughout the set before racking the weight.
Coaching Tips
Form Cues
- Squeeze the chest hard
- Control the negative
- Elbows slightly tucked
- Maintain shoulder stability.
Breathing
Exhale forcefully as you press the handles away from your chest, and inhale as you slowly return the handles to the starting position.
Tempo
3-0-1
Range of Motion
Start with the hands near the shoulders and press until the arms are fully extended, maintaining a slight bend at the elbow to protect the joint.
Safety
Safety Notes
- Ensure the decline bench is stable and secure before starting the set.
- Keep your head and upper back firmly pressed against the bench.
- Do not allow the cables to pull your arms back too far at the bottom.
Spotting
Not required due to the nature of cable resistance, but a spotter can help with initial setup and handoff.
Common Mistakes
- Relying on momentum
- Letting the elbows flare out
- Stopping short of full extension
- Allowing shoulders to round forward.
When to Avoid
- Acute shoulder injury
- Severe elbow pain
- Uncontrolled high blood pressure during decline.
Flexibility Needed
- Basic shoulder stability.
Build Up First
- Familiarity with standard pressing mechanics.
Also known as
Decline Cable Press, Cable Decline Chest Press
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