Perform a pressing motion on a decline leverage bench that moves the handles downward and upward, primarily working the chest muscles.
How to do the Machine Decline Bench Press#
- Set the seat and back so the handles sit roughly at chest level when you are seated.
- Plant your feet and brace your lower body to prevent movement during the set.
- Grasp the handles with a firm grip and begin with your arms extended but not locked.
- Lower the handles under control until they approach your chest while keeping tension in the chest.
- Press the handles back to the start by driving with your chest and exhale as you complete each rep.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the lower body to shift or feet to lose contact with the supports.
- Bouncing the handles off the chest instead of controlling the descent.
- Shrugging the shoulders and letting the upper traps do the work.
- Flaring the elbows excessively so the press becomes unstable.
