Decline Chest Press - Instructions, Variations & Alternatives
Also known as
- Decline Bench Press
How to perform
Decline Chest Press - Starting position
Decline Chest Press - Muscle Under Tension
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.
Breathe in and lower the weight to low chest, your elbows should come down at roughly a 45-degree angle to your torso.
Isometric hold (optional) - Pause at the bottom.
Push the weight towards the starting position squeezing the pectorals. Repeat.