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Decline Chest Press Machine

How to adjust

  1. Set the seat height until the handles sit at your lower-chest level; the seat declines below horizontal, so your head ends up slightly lower than your hips.
  2. Load weight plates onto the posts on the pressing arms and secure them with plate collars.

How to use

  1. Sit into the declined seat, grip the handles at lower-chest height, retract the shoulder blades.
  2. Exhale, press the handles forward and slightly downward until the arms are nearly straight.
  3. Inhale, lower under control, keeping the shoulder blades retracted throughout.

Safety notes

  • Keep the shoulder blades retracted against the pad throughout to protect the shoulder joint.
  • If you run out of strength mid-set, stop with your arms nearly straight, let the handles travel back until the pressing arms rest on the frame, then let go and sit up out of the machine; don't grind out a last rep, since the decline leaves your head lower than your hips.
  • Secure the plates with collars so they don't slam on the way down.

Exercises that use this machine