TETSUMachine Decline Chest Press
The Machine Decline Chest Press is a leverage machine exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Machine Decline Chest Press
- Adjust the seat height and backrest of the leverage machine to a comfortable position.
- Sit on the machine with your back against the backrest and your feet flat on the floor.
- Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
- Push the handles forward and away from your body until your arms are fully extended.
- Slowly lower the handles back towards your chest, keeping your elbows slightly bent.
- Pause for a moment at the bottom, then push the handles back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Decline Chest Press work?
The Machine Decline Chest Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Machine Decline Chest Press?
You need a leverage machine to perform the Machine Decline Chest Press.
How many sets and reps of the Machine Decline Chest Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Decline Chest Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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