Machine Decline Chest Press

How to do it

1. Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
2. Set the bench to a slight decline and secure your legs.
3. Set your grip evenly and pull your shoulder blades down and together.
4. Set your feet and create full-body tension before you begin.
5. Lower the load under control toward the middle of your chest.
6. Keep your forearms vertical as you lower.
7. Press back to a full lockout.

Coaching cues

• The decline biases the lower chest and shortens the range slightly.
• Keep the load stacked directly over your elbows.
• Tuck your elbows to about 45 degrees from your torso.
• Drive your shoulder blades back and down and hold that position.
• Think about squeezing your chest to drive the movement, not just pushing with your arms.

Watch out for

• Flaring the elbows straight out to the sides.

  Flared elbows put your shoulders in a weaker, less comfortable pressing position.

  Instead Point your elbows toward your hips as you lower.

• Bouncing the load off the chest.

  Bouncing skips the hardest part of the press, so you build less pressing strength.

  Instead Control the descent and pause briefly before you press.

• Losing the shoulder-blade set at the bottom.

  When the blades slip you lose your pressing base and control of the bar.

  Instead Keep your blades pinned back and down throughout the rep.

• Letting the weight stack slam down at the bottom.

  A slammed stack means gravity did the lowering, not your muscles.

  Instead Control the return so the plates settle without banging.

The detail

Tempo

Lower for about two counts, then press with intent.

Breathing

Breathe in as you lower, then exhale as you press through the sticking point.

Range of motion

Lower until the load lightly touches or nearly touches your chest, then press to full extension. Take the chest through its full working range each rep.

Setting up

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.

If you are new to it

Start light and groove the movement before adding load.

Once it is easy

Add a pause on the chest to remove the stretch reflex and build pressing strength.

Alternatives

• Machine Chest Press Selectorized Machine · Variation
• Machine Incline Chest Press Selectorized Machine · Variation