Decline Chest Press (Machine)

Sit in the machine and press the handles forward. The angle targets the lower portion of the pectoral muscles. Keep your back pressed into the seat.

Quick facts

Primary and secondary muscle groups targeted by this movement.

chest

triceps

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the seat of the decline chest press machine so that the handles are at chest level.
- Sit down on the machine and secure your back against the padded support.
Step 2Position Your Feet
- Place your feet flat on the ground or on the footrests provided, ensuring they are stable.
- Your knees should be aligned with your feet and not extending past your toes.
Step 3Grab the Handles
- Reach for the handles with an overhand grip, ensuring your hands are shoulder-width apart.
- Keep your elbows slightly bent and aligned with your wrists.
Step 4Engage Your Core
- Tighten your core muscles to provide stability during the exercise.
- Maintain a neutral spine and avoid arching your back.
Step 5Press the Handles
- Push the handles away from your chest by extending your arms, exhaling as you press.
- Keep your elbows slightly bent at the top of the movement to avoid locking them out.
Step 6Lower the Handles
- Slowly lower the handles back towards your chest, inhaling as you do so.
- Control the movement to avoid letting the weights drop quickly.
Step 7Repeat
- Continue to press and lower the handles for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 8Finish the Exercise
- After completing your reps, carefully return the handles to the starting position.
- Stand up and exit the machine safely, ensuring you do not rush.