Chest
Decline Machine Press
The Decline Machine Press is a strength exercise on a machine for your chest. Share of the load in the Zulta muscle model: mid chest 35%, lower chest 27% and triceps (lateral head) 10%.
How to do it
- Set the seat so the handles line up with the bottom of your chest.
- Sit with your back on the pad, feet on the floor or foot bar, and grip the handles.
- Set your shoulder blades back and down against the pad.
- Press the handles forward and down until your arms are straight.
- Return slowly until your hands are beside your lower chest.
Tips
- Push along the machine's downward path, finishing over the lower chest.
- Control the return for two to three seconds.
Common mistakes
- Setting the seat too high so the handles sit at the upper chest.
- Shrugging the shoulders as you press.
- Letting the stack crash at the bottom.
Muscles worked by the Decline Machine Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
A decline lines the press up with the costal fibres and unloads the front delt. A fixed path removes most stabiliser demand. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Decline Machine Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Decline Machine Press work?
Mainly the mid chest and lower chest. The triceps (lateral head), front delts and triceps (medial head) assist.
Is the Decline Machine Press good for beginners?
Yes. The Decline Machine Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Decline Machine Press?
For example the Iso-Lateral Decline Press, Plate Loaded Decline Chest Press and Smith Machine Decline Press. They train mostly the same muscles, some with different equipment.
How do you make the Decline Machine Press harder?
Add weight or reps, or move on to the Decline Dumbbell Floor Press and Wide Grip Bench Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
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