Performing the Decline Press is a great way to mix up a chest training routine by placing emphasis on the lower portion of the chest muscles. Learn how to perform this challenging movement with the team at Fitness Institute!
Machine: Hammer Strength Iso-Lateral Decline Press
To begin, adjust seat to the appropriate height and set the weight. Handles should line with the middle of the chest.
Take an even grip on handles, keeping feet in contact with the floor (Figure 1).
Press handles out until arms are straight, ensuring you keep soft (relaxed) joints (Figure 2).
To finish this movement, lower and bend the elbows, bringing handles back towards the chest.
Classification of Exercise:
- Compound
Major Joints:
- Glenohumeral Joint
- Scapula
- Elbow Joint
Major Muscles:
- Pectoralis Major/Minor (Decline – Focus on Sternocostal Head)
- Anterior Deltoid
- Serratus Anterior
- Tricep Brachii
Joint Action During Concentric Phase:
- Horizontal Flexion of the Shoulder
- Protraction of the Scapula
- Extension of the elbow
Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to exercise or have an injury or medical condition to consider.
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