Leverage Decline Chest Press
Leverage Decline Chest Press is a beginner-level compound in the strength category that primarily works the chest. It also recruits the shoulders and triceps. It is performed with machine.
How to do it
- 1Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
- 2Press the handles forward by extending through the elbow.
- 3After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.