Decline Chest Press - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Decline Bench Press

How to perform

Decline Chest Press - Starting position

Decline Chest Press - Muscle Under Tension

1. Set up & Starting position (lying or standing with cable machine)
   Lie on a decline bench set to 15 to 30 degrees angle, secure your feet at the end of the bench. Place the weight above your chest with a shoulder width pronated grip, arms extended. Retract scapula and tuck your shoulders down and back.

2. Eccentric phase
   Breathe in and lower the weight to low chest, your elbows should come down at roughly a 45-degree angle to your torso.

3. Isometric hold (optional) - Pause at the bottom.

4. Concentric phase
   Push the weight towards the starting position squeezing the pectorals. Repeat.

Exercise Alternatives

• Incline Push Up
• Chest Dip
• Decline Close Grip Chest Press
• Decline Chest Fly
• Chest Press
• Incline Chest Press