Description

The cable decline press is a compound exercise that primarily targets the lower chest muscles.

Starting Position

Lie on a decline bench with your feet secured under the foot pads. Grab the cable handles with an overhand grip at chest level.

Technical Execution

Press the handles forward and upward, extending your arms fully while keeping a slight bend in the elbows. Squeeze the chest muscles at the top of the movement before slowly returning to the starting position.

Range of Motion

Focus on a full range of motion, allowing the handles to come close to each other at the top of the movement and returning to the starting position without locking out the elbows.

Variations

You can perform the cable decline press using different attachments, such as D-handles or single hand grips, to target the chest muscles from various angles.

Common Mistakes

Common mistakes include arching the back excessively, using momentum to lift the weight, and allowing the elbows to flare out.

Practical Advice

Focus on maintaining a stable core and controlled movement throughout the exercise. Keep the shoulders back and down to engage the chest muscles effectively.

Additional Notes

Adjust the weight and cable position to suit your strength level and range of motion. Listen to your body and avoid overloading the weight too quickly.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

chest

Secondary Muscles