Duration required
Focus Area required
 s rest

Decline Chest Press (Isolated )

Key Points:

  • Ensure the handles are slightly in front of your chest and aligned with the mid chest region.

  • Push out to a point right before your elbows are fully extended.

  • Retract back in a controlled manner just prior to the starting position.

Common Mistakes:

  • Elbows flared at 90 degrees.

  • Wrists losing alignment with forearms.

  • Back losing contact with the padding.

Where you should 'feel it':

Primary Muscles:
Secondary Muscles:
Triceps, Shoulders
Muscle diagram with the following muscles highlighted Chest, Triceps, Shoulders

Similar Exercises

Adjust the seat height so that the middle of your chest is aligned with the handles. Grip the handles evenly with your fingers and thumbs wrapped around tightly.

Push outwards, extending your arms out to a point just before your elbows lock out, then in a controlled motion bend your elbows to retract back to the starting position. Your elbows should remain flared out at roughly 45 degrees. Your back should remain straight and in constant contact with the seat. Keep your wrists in line with your forearms throughout the movement. Repeat for the desired amount of repetitions.

Always perform the movement in a controlled manner, avoid rushing repetitions.

Why use SafeForm?

If your members work out unsupervised then SafeForm's interactive guides are a must for your gym.

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