Machine Decline Press
Machine decline press — fixed-path lower-chest pressing.
Level: Beginner
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Rugby
Target muscles
The lower head of the pectoralis major drives most of the work. The triceps lock out the elbows. The anterior deltoid contributes. The decline angle and fixed path makes this accessible for hitting the lower chest.
How to perform
Setup
Sit in the decline press machine and adjust the seat so the handles are at lower-chest level. Grip the handles. Trunk braced.
Execution
Press the handles forward until the arms are nearly extended. Slowly return to the start. Maintain contact with the back pad throughout.
Common mistakes
- Locking the elbows fully.
- Lifting the back off the pad.
- Going too heavy.
- Cutting the range.
- Bouncing.
Progressions and regressions
Regress to push-ups. To progress, work pause reps, drop sets, or move to free-weight decline press.
Programming notes
Lower-chest accessory. 3 sets of 8-12 reps, once or twice a week.
