Leverage Decline Chest Press

A machine-based chest press performed in a decline position that emphasizes the lower chest, triceps, and front shoulders.

Instructions

1. Load an appropriate weight onto the machine pins.
2. Adjust the seat for your body height so the handles are near the bottom of your pectorals at the start.
3. Sit back firmly in the seat with your chest up and shoulder blades retracted.
4. Grasp the handles with a firm grip, keeping your hands at chest width or slightly wider.
5. Press the handles forward by extending through your elbows, driving primarily with your chest and triceps.
6. Fully extend your elbows at the top without locking out your joints completely.
7. Pause briefly at full extension, then return the weight in a controlled manner just above the starting position.
8. Keep constant tension on the muscles by avoiding full lockout at the bottom position.

Tips

• The decline position emphasizes the lower portion of the chest more than flat presses
• Keep your back flat and fully against the seat throughout the movement
• Press in a straight line rather than allowing handles to flare upward
• Maintain constant tension by never fully returning to the starting stops
• Control the negative (lowering) portion of the lift
• The decline angle increases tricep activation compared to flat presses