Decline Bench Press (Machine)
Complete guide to Decline Bench Press (Machine). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Decline Bench Press (Machine)
Add the appropriate amount of weight and lie back on the decline bench press machine with your feet locked under the pads.
Grip the bar with both hands.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar upward until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly lower the bar back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |