How to do a machine decline chest press

Setup:

1. Seat Adjustment: Adjust the seat of the machine so that the handles are in line with your lower chest and your back is comfortably resting against the backrest.
2. Hand Placement: Grip the handles with your hands shoulder-width apart or slightly wider. Ensure your elbows are slightly tucked in and not flared out.
3. Foot Placement: Place your feet firmly on the designated footrest or floor platform.

The Lift:

1. Press Forward: Exhale and smoothly press the handles forward, extending your arms until they are almost straight, but avoid locking out your elbows.
2. Squeeze: Contract your chest muscles at the peak of the movement.
3. Controlled Return: Inhale and slowly return the handles back to the starting position, resisting the weight as you bring it back towards your chest.

Tips:

• Chest Engagement: Focus on contracting your chest muscles throughout the movement.
• Shoulder Blades: Keep your shoulder blades retracted and pulled together.
• Control the Movement: Avoid using momentum or bouncing the weight. Perform the exercise with a slow and controlled tempo, both in the pressing and returning phases.