Machine Decline Bench Press
A fixed-path decline machine press that isolates the lower chest, assisted by the triceps and shoulders. It is used for targeted strength and hypertrophy development in the pectorals.
About Exercise
Equipment
Decline Bench Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Medial Head
Shoulders
6/10Anterior Delts
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Use longer rest for heavy strength sets.
How to Perform
Sit securely on the decline bench machine with your back flat against the pad and feet positioned firmly on the ground or footrests. Grip the handles with an overhand grip, aligning them near your mid-chest level.
- Brace your core and press the handles forward until your arms are almost fully extended.
- Squeeze your chest at the peak contraction point.
- Slowly control the weight back to the starting position, feeling a stretch in your chest.
- Stop just before the weight stack touches down or the lever rests, maintaining constant muscle tension.
- Immediately initiate the next repetition.
Coaching Tips
Form Cues
- Press through the heel of your hand.
- Focus on lower chest.
- Keep your shoulders down.
- Maintain back contact.
- Control the descent.
Breathing
Inhale as you slowly lower the weight and exhale forcefully as you press the handles forward to initiate the concentric phase.
Tempo
3-0-1
Range of Motion
Lower the handles until the elbows are just below the level of the shoulders, achieving a full stretch in the chest, and press until arms are nearly straight.
Safety
Safety Notes
- Ensure the seat is adjusted so the handles align properly with your chest.
- Avoid if experiencing acute shoulder pain or high blood pressure.
- Do not compromise form to use excessive weight.
Spotting
Not recommended; the machine path is fixed. Use the machine's safety stops or select an appropriate weight.
Common Mistakes
- Allowing the shoulders to roll forward.
- Bouncing the weight off the safety stops.
- Flaring the elbows too wide.
- Locking out the elbows at the top.
When to Avoid
- Acute shoulder or elbow joint pain.
- Uncontrolled high blood pressure due to the decline position.
Flexibility Needed
- Adequate shoulder rotation and chest flexibility.
Also known as
Hammer Strength Decline Chest Press, Lever Decline Chest Press, Plate-Loaded Decline Chest Press, Lower Chest Press
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