Decline Bench Press Machine

Lower chest
Decline Bench Press Machine gif

Coach's Tips

It's a workout that can strongly target the lower chest!

How to Decline Bench Press Machine

Starting Position

1. Sit on the bench and adjust the seat height so that the handles are at shoulder level.

2. Place your feet flat on the floor and keep your back straight.

3. Grasp the handles with an overhand grip (palms facing down).

Proper Form

1. Take a deep breath and slowly lower the handles until your elbows are at a 90 degree angle.

2. Push the handles up until your arms are straight but not locked.

3. Repeat the movement for the desired number of repetitions.

Breathing Technique

1. Take a deep breath before you start the exercise.

2. Exhale as you lower the handles and inhale as you push the handles up.


1. Do not lock your elbows at the top of the movement.

2. Keep your back straight throughout the exercise.

3. Do not arch your back as you lift the handles.

4. Keep the movement slow and controlled.

Curious about a Chest workout plan that includes the Decline Bench Press Machine

Decline Bench Press Machine Alternatives

Decline Bench Press Machine vs

Get Personalized Plans
& Detailed Guidance

Banner Image