Lying Decline Chest Press Machine

Lie on the decline bench with your head lower than your hips and hook your legs under the ankle pads to lock yourself in. Position yourself so the handles sit just above your lower chest, then pull your shoulder blades together on the bench and grip the handles.

Press the handles up over your lower chest until your arms are extended. Follow the machine's path and keep your back and hips from lifting off the bench.

Slowly bend your elbows and lower the handles until they're close to your lower chest. Control the descent all the way so the plates don't pull the handles down abruptly.

Focus on your lower chest driving the handles upward. Pressing from a decline angle reduces front-delt involvement and lets your lower chest do most of the work.

Lifting your hips or overarching your lower back turns the press into momentum instead of lower-chest work. Straining against too much weight with your head low builds pressure in your face and neck, so start with a load you can control.

Exhale as you press up and inhale as you lower. Your head is lower than your hips, so don't hold your breath for long; keep breathing every rep.

After a set, don't jump straight up; sit for a moment and then stand slowly. Start with light plates and learn the path that keeps the handles moving above your lower chest.