Machine Decline Chest Press

oec:machine-decline-chest-press

A seated machine compound press that targets the lower pectoralis fibers along a guided, downward-converging path.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Hammer Strength Decline Chest Press, Hammerstrength Decline Press, Decline Machine Chest Press, Lever Decline Chest Press, Hammerstrength Decline Chest Press

How to do it

Setup

Adjust the seat height so the machine handles sit level with your lower chest.
Sit back firmly against the pad with your head, upper back, and glutes supported.
Plant both feet flat on the floor to provide a stable base.
Grasp the handles with an overhand grip, pull your shoulder blades down and back, and brace your core.

Movement

Press the handles smoothly forward and downward along the machine's track by extending your elbows.
Continue pressing until your arms are fully extended without hard-locking your elbows.
Squeeze your chest at full extension for a brief moment.
Lower the handles under control, feeling a deep stretch across the lower pectorals, until the handles return near chest level.

Breathing

Exhale as you press the handles forward; inhale as you control the weight back to the starting position.

Cues

Keep your chest proud and shoulders pinned back.
Press down and through your palms.
Control the descent; do not let the weight slam.

Common faults

Protracted, rounded shoulders at lockout.: Keep your shoulder blades depressed and retracted into the back pad throughout the entire movement.
Seat height set too low or too high.: Set the seat so the handles align directly with the lower border of your chest, not up near your shoulders.
Flaring the elbows out excessively.: Tuck your elbows to roughly a 45-degree angle relative to your torso as you press.

Safety

Ensure the seat adjustment pin is fully locked before loading weight.

Muscles

Pectoralis major, sternal head prime mover
Pectoralis major, abdominal head prime mover
Triceps brachii synergist
Front deltoid synergist
Serratus anterior synergist

Joints

Shoulder: Horizontal adduction, Flexion
Elbow: Extension
Shoulder blade: Protraction

Details

Movement: Horizontal push, Push
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Plate-loaded machine or Selectorized machine
Record: Repetitions and Load
Load: external, weight stack

variation of Machine Chest Press
substitute for Barbell Decline Bench Press
substitute for Dumbbell Decline Bench Press
regression of Barbell Decline Bench Press

Sources

wger: Hammerstrength Decline Chest Press (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

machine-decline-chest-press.json