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Cable Decline Bench Press 9s · no sound

Cable Decline Bench Press

A decline cable press performed on a bench that targets the lower chest with smooth constant tension.

Primary muscle
Chest
Equipment
Cable Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Set a decline bench between two cable stations with both pulleys at the lowest position and single handles attached.
  2. Lock your feet under the pads and lie back, then press both handles up over your lower chest.
  3. Lower the handles to chest level with the elbows tracking at about 60 to 75 degrees from your torso.
  4. Pause briefly at the bottom with a deep chest stretch, keeping the upper back tight against the bench.
  5. Press the handles back up in a slight arc until they meet above the lower chest at full extension.
  6. Squeeze the chest hard at the top and repeat for 8 to 12 reps with controlled tempo.

Common mistakes

  • Letting the elbows flare wide, which strains the front shoulders and pulls focus off the lower chest.
  • Rushing the descent and missing the deep chest stretch that drives hypertrophy.
  • Pressing the handles unevenly, creating side-to-side imbalances over time.
  • Lifting the hips off the bench for leverage, which destabilizes the press and risks back strain.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Machine Chest Press Beginner Decline Machine Chest Press Chest Machine Decline Push Up Beginner Decline Push Up Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell

Similar exercises

Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable High-to-Low Fly Beginner Cable High-to-Low Fly Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine Cable Low-to-High Fly Intermediate Cable Low-to-High Fly Chest Cable Machine

Good to know

What muscles does the Cable Decline Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Cable Decline Bench Press?
It uses a cable machine. Without it, the Bodyweight Knee Push Ups and the Decline Machine Chest Press train the same muscles the same way.
Is the Cable Decline Bench Press good for beginners?
GymVim rates it beginner.

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