Leverage Decline Chest Press

Also called decline machine press, machine decline press and plate loaded decline press.

Works

Chest, plus shoulders and triceps

Equipment

Machine

Level

Beginner

Type

Compound

How to do it

Setup. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.

1. Press the handles forward by extending through the elbow.
2. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

Cues

• Handles at the lower chest.
• Shoulder blades back.
• Press down and out.
• Return slowly.

Common mistakes

• Shoulders rolling forward.
• Bouncing at the bottom.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

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