Chest
Iso-Lateral Decline Press
The Iso-Lateral Decline 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
- Load equal plates on both arms and set the seat so the handles line up with the bottom of your chest.
- Sit back on the pad with feet flat and grip the handles.
- Set your shoulder blades back and down.
- Press the handles forward and down until your arms are straight.
- Return slowly until your hands are beside your lower chest.
Tips
- Work one arm at a time now and then to even out a weaker side.
- Stop the return just before the plates touch down.
Common mistakes
- Seat set too high, pulling the press toward the upper chest.
- Leaning the torso forward off the pad.
- Letting one arm lead the other.
Muscles worked by the Iso-Lateral Decline 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.
Iso-Lateral Decline Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
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Frequently asked questions
What muscles does the Iso-Lateral Decline Press work?
Mainly the mid chest and lower chest. The triceps (lateral head), front delts and triceps (medial head) assist.
Is the Iso-Lateral Decline Press good for beginners?
Yes. The Iso-Lateral Decline 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 Iso-Lateral Decline Press?
For example the Decline Machine 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 Iso-Lateral Decline 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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