Cable Decline Bench Press
Target your lower chest with constant tension. Cable Decline Bench Press offers a unique, effective variation.
The Cable Decline Bench Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: cable handle attachment or decline bench or cable machine.
Required Equipment
Cable Decline Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Cable Decline Bench Press Variations and Alternatives
How to do the Cable Decline Bench Press
Set up an adjustable bench to a decline position and place it between the weight stacks of a cable crossover station.
Attach handles to the low pulleys of the cable machine.
Lie down on the bench with your head lower than your feet, and your knees bent; feet should be secured under the support pads.
Grab a handle in each hand with your palms facing down. Your arms should be out to the sides and slightly below shoulder level so the cables are pulling your arms forward and away from your body.
Press the handles up and together, extending your arms, and contracting your chest as you exhale.
Slowly return to the starting position as you inhale, making sure not to let the weights touch down. This keeps tension on the chest muscles throughout the movement.
Repeat for the desired number of repetitions and sets.
Make sure to adjust the weight according to your strength level, and perform the motion with controlled and deliberate movements to minimize the risk of injury.
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Cable Decline Bench Press FAQs
What muscles does the Cable Decline Bench Press work?
The Cable Decline Bench Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Cable Decline Bench Press?
Cable handle attachment or decline bench or cable machine.
Is the Cable Decline Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Decline Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Decline Bench Press variations and alternatives?
Similar exercises include the Barbell Decline Bench Press, Cable Seated Chest Press, Cable Seated Front Press and Cable Single-Arm Bench Press.
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