Pin Loaded Decline Chest Press Machine

Adjust the seat so the handles line up with your lower chest, then set the weight by placing the pin in the stack. Keep your back and head against the backrest and plant both feet firmly so your torso stays still.

Press the handles forward and slightly downward until your arms are extended. Think of driving the handles with your lower chest rather than your arms, and keep your back on the pad.

Slowly bend your elbows and bring the handles back to lower-chest height. Stop just before the weight stack touches down so your chest never loses tension.

Focus on your lower chest squeezing toward the middle of your body. Keep your shoulders pressed back into the pad so your triceps and front delts only assist.

Locking your elbows hard at the end or lifting your back off the pad reduces chest tension. Don't let the stack clank down and bounce out of it; keep the same tempo every rep.

Exhale as you press and inhale as you return. Don't hold your breath for several reps; keep breathing with every rep.

A pin-loaded stack makes small weight changes easy, so drop one plate as soon as your form starts to slip. Checking that every rep starts at lower-chest height helps you feel the lower chest working more clearly.