Machine Decline Bench Press
Machine decline bench press targets the lower chest for building strength and muscle mass, with reduced shoulder stress and guided motion for stability.
About Exercise
Equipment
Decline Bench Press Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Lower Chest
Triceps
6/10Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust the seat so handles align with your lower chest. Sit with back against the pad, secure feet, and grasp handles with overhand grip wider than shoulders.
- Extend arms forward with slight elbow bend and retract shoulder blades.
- Inhale and bend elbows to lower handles toward lower chest until 90-degree angle.
- Exhale and press handles forward, squeezing chest at the top.
- Extend arms nearly fully without locking elbows.
- Repeat for reps while maintaining control.
Coaching Tips
Form Cues
- Pinch shoulder blades back
- Drive through your chest
- Keep elbows at 45 degrees
- Squeeze pecs at top
- Maintain flat back
Breathing
Inhale as you lower the handles, exhale as you press forward. Brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until elbows form 90 degrees with slight chest stretch; press until arms nearly straight without elbow lockout.
Safety
Safety Notes
- Adjust seat for proper handle alignment
- Control eccentric phase to avoid strain
- Avoid excessive back arch
- Start with light weight for form
- Consult professional for shoulder issues
Spotting
Not typically needed due to machine guides; for heavy loads, have a partner assist with pin setup or weight changes.
Common Mistakes
- Flaring elbows outward
- Arching lower back
- Locking elbows at top
- Using momentum to lift
- Poor shoulder retraction
When to Avoid
- Acute shoulder impingement
- Elbow joint instability
Flexibility Needed
- Shoulder horizontal adduction
- Thoracic extension
Build Up First
- Basic horizontal pressing form
- Proper seated posture
Also known as
Decline Chest Press Machine, Machine Decline Chest Press, Decline Machine Press
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