Decline Cable Press

A decline press with cables to emphasise the lower chest with constant tension.

• Compound
• Cable
• Beginner

How to do it

• Decline bench between the pulleys
• Lower to the sides of your lower chest
• Press bringing them together at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Losing scapular stability
• Using momentum

Muscles worked

Primary

• Chest

Secondary

• Triceps

Alternatives

• Decline Barbell Press (barbell)
• Parallel Bar Dips