Decline Cable Press

Setup

1. 01Set a decline bench at roughly 15 to 30 degrees centered between two low pulleys.
2. 02Attach single-grip handles to both pulleys.
3. 03Hook the feet under the leg pads, grab the handles, and lie back.
4. 04Set the shoulder blades together and down before the first rep.

Execution

1. 01Start with the handles at chest level, elbows about 45 to 70 degrees from the torso.
2. 02Press both handles up and slightly together until the arms are extended over the lower chest.
3. 03Squeeze the pecs briefly at lockout while the cables keep pulling down and out.
4. 04Lower under control until the hands return to chest level.

Checkpoints

• -Both handles move together with no torso twist.
• -Shoulder blades stay pinned to the bench at lockout.
• -Wrists stay stacked over elbows.
• -The press line finishes over the lower chest, not over the face.

Common mistakes

• -Letting the handles drift apart or out of sync.
• -Shrugging the shoulders forward to finish reps.
• -Cutting the bottom range short and losing the chest stretch.
• -Setting the bench off-center between the columns.