Lever Lying Decline Chest Press

Lever Lying Decline Chest Press

- Adjustable bench (decline position)

Positioning

1. Set up the Machine: Adjust the seat and lever arms of the chest press machine if necessary to suit your height.
2. Position Yourself: Lie back on the decline bench with your head lower than your feet, ensuring your back is flat against the bench.
3. Feet Placement: Place your feet firmly on the ground or on the footrest provided on the machine for stability.
4. Hand Grip: Reach up and grasp the handles of the machine with palms facing forward. Your elbows should be bent and positioned at about shoulder height.

Movement

1. Starting Position: Begin with your elbows bent at a 90-degree angle, hands gripping the handles, and arms positioned slightly below shoulder level.
2. Pressing Motion: Engage your chest and shoulder muscles as you press the handles upward. Extend your arms fully without locking your elbows at the top of the movement.
3. Lowering Phase: Slowly lower the handles back to the starting position, keeping control throughout the movement and ensuring your elbows do not drop below the bench.
4. Repetitions: Complete the desired number of repetitions, typically 8-12, depending on your fitness goals.

Tips

- Breathing: Exhale while pressing up and inhale as you lower the weight.
- Form Focus: Keep your shoulder blades squeezed together and avoid arching your back during the exercise.
- Avoid Overloading: Start with lighter weights to master the technique and prevent injury.

Conclusion

This exercise effectively targets the chest muscles, front shoulders, and triceps. Ensure to maintain good form to maximize benefits and minimize the risk of injury.