Machine Decline Chest Press
A seated lever-machine press whose handles travel forward and down, loading the lower chest without the setup of a decline bench.
Primary muscles
- Chest (Pectoralis Major)
Secondary muscles
- Triceps
- Front Delts
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Adjust the seat so the handles sit level with the bottom of your chest, then sit with your back against the pad, chest up and shoulder blades retracted.
Grip the handles and press them forward and down until your arms are straight without locking hard.
Pause briefly at full extension.
Return under control until the handles are back beside the lower chest.
Stop just short of the stops so the muscles stay loaded until the set is done.
Breathing: Exhale as you press, inhale as you return.
Coaching tips
Chest up
Drive down and away
Don't let the weight rest
Common mistakes
Seat so low the handles start at the shoulders
Shoulders rolling forward at lockout
Resting the weight on the stops between reps
Safety notes
Set the seat before loading so the start position does not force the shoulders forward.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.