Cable Decline Bench Press

1. Set up an adjustable bench to a decline position and place it between the weight stacks of a cable crossover station.

2. Attach handles to the low pulleys of the cable machine.

3. Lie down on the bench with your head lower than your feet, and your knees bent; feet should be secured under the support pads.

4. Grab a handle in each hand with your palms facing down. Your arms should be out to the sides and slightly below shoulder level so the cables are pulling your arms forward and away from your body.

5. Press the handles up and together, extending your arms, and contracting your chest as you exhale.

6. Slowly return to the starting position as you inhale, making sure not to let the weights touch down. This keeps tension on the chest muscles throughout the movement.

7. Repeat for the desired number of repetitions and sets.

Make sure to adjust the weight according to your strength level, and perform the motion with controlled and deliberate movements to minimize the risk of injury.

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