Decline Bench Press (Machine)
Trains the chest, with help from the triceps. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Decline Bench Press (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Decline Bench Press (Machine) trains
Technique
How to do the Decline Bench Press (Machine)
- Sit or lie on the decline press machine with your back against the pad and your feet secured or flat on the floor. Grasp the handles at lower-chest level with your palms facing forward.
- Press the handles away from your body until your arms are fully extended, keeping a slight bend in your elbows at the top.
- Slowly bend your elbows to return the handles toward your lower chest with control.
- Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back and shoulders against the pad throughout the movement.
- Focus on squeezing your lower chest as you press the handles away.
- Exhale as you press and inhale as you return to the starting position.
- Avoid letting the weight stack slam down between repetitions.
Substitutes
Swap Decline Bench Press (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Decline Bench Press (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.