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Decline Cable Press

Equipment: Cable

Decline Cable Press
Primary Muscles
  • Pectoralis Major Sternal Head
Synergistic Muscles
  • Deltoid Anterior
  • Pectoralis Major Clavicular Head
  • Triceps Brachii

The decline cable press is an excellent exercise to target the lower part of your chest. You will need access to a cable machine. Here are the steps:

  1. Set a bench to a decline position (approximately 15-30 degrees) and place it between two cable machines.
  2. Attach the handles to the low pulley on each side of the cable machine.
  3. Lie down on the decline bench with your head lower than your legs, and grab the handles with an overhand grip, palms facing down. Position your hands at chest level with your elbows bent.
  4. Press the handles upward and inward until your arms are fully extended and the handles meet above your chest.
  5. Pause briefly at the top of the movement, squeezing your chest muscles.
  6. Slowly lower the handles back to the starting position, keeping your elbows slightly bent and maintaining tension in your chest.
  7. Repeat for the desired number of repetitions.

Introduction

The Decline Cable Press is a strength training exercise primarily targeting the chest muscles. It offers the advantage of allowing you to adjust resistance levels easily, making it suitable for both beginners and advanced gym-goers. This exercise effectively builds upper body strength, specifically the pectoral muscles, and provides a unique angle compared to traditional bench presses, helping engage the lower portion of the chest more effectively. It's beneficial for individuals aiming to improve their upper body power, definition, or overall physique balance.

Muscles Worked

  • Primary: Chest (Pectoralis Major)
  • Secondary: Triceps (Triceps Brachii), Shoulders (Anterior Deltoid)

How to Do It (Step-by-Step)

  1. Stand with your feet shoulder-width apart, holding a cable handle in each hand at chest level, with elbows slightly bent and palms facing each other.
  2. Bend at the hips while keeping your back straight to lower the handles behind you until they are just above your knees.
  3. Keep your core tight, maintain a neutral spine, and avoid rounding your shoulders throughout the movement.

Tip: Maintain control during both the lowering and raising phases of the exercise to ensure proper form and maximize muscle engagement.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For efficient auto progression in your decline cable press workout, check out Auto Progression.

Ensure optimal rest time between sets with the help of a reliable Rest Timer.

Form Tips

  • Maintain a straight back and engage your core to protect your spine during the exercise.
  • Use a resistance band or dumbbells for added challenge and control the movement smoothly.
  • Lower the weights slowly, focusing on the contraction of the muscles in your triceps at the bottom of the movement.

When to Use It

  • Building shoulder width and strength for narrow gripped activities like rock climbing or weightlifting
  • Strengthening the chest muscles in a unique angle for athletes involved in sports requiring overhead movements, such as baseball or swimming
  • Improving posture and reducing shoulder rounding for desk workers or people with forward head posture

Workout History can help you track and analyze the effectiveness of decline cable press in your workouts.

decline cable press - Frequently Asked Questions
Common questions about decline cable press to optimize your training.

The decline cable press primarily targets the lower chest and abs.

Set the bench to a decline position, adjust the cable height to chest level, grasp the handles, lean back slightly, bring the handles together over your chest, then push up and repeat.

It targets the lower portion of the pecs more effectively than flat or incline presses. This can help develop a well-rounded chest.

Aim for 3-4 sets of 8-12 reps per set. Adjust based on your fitness level and goals.

No, decline cable press primarily targets the lower chest while the bench press works the entire chest. Incorporate both exercises in your workout routine.

More cable exercises More chest exercises