Leverage Decline Chest Press

Chest

Leverage Decline Chest Press

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A seated machine press at a decline angle that works the lower chest.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Adjust the seat so the handles line up with your lower chest.
2Sit back and grip the handles.

How to perform

1Press the handles forward and downward until your arms are nearly straight.
2Squeeze your chest.
3Return slowly.
4Keep your shoulders back.