Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredCable
- MechanicsIsolation
- Force TypePush (Bilateral)
- Experience LevelBeginner
- Secondary Muscles
Shoulders, Triceps
Target Muscle Group
Chest
Decline Cable Chest Press Overview
The decline cable chest press is a variation of the decline barbell bench press. The exercise is used to target the muscles of the chest, triceps, and shoulders.
Using cables, as seen in the decline cable chest press, allows one to keep constant tension on the target muscle groups throughout the exercise.
Decline Cable Chest Press Instructions
- Set up a decline bench inside the cable station, position both pulleys as low as possible, and select the desired weight.
- Sit on the decline bench and grasp one handle at a time. Lay back and get into position with the handles at chest height.
- Press the handles to lockout while flexing the pecs and extending the elbows.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Decline Cable Chest Press Tips
- Maintain more tension through the pecs by not locking out the elbows entirely.
- Don’t allow the handles to collide at the top of each rep.
- If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
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