PlanWorkouts

Exercise 1261 · REF 2Pya1cP

Cable Decline Press exercise animation

Cable Decline Press

Category
Chest
Equipment
Cable
Target
Pectorals

The decline cable press targets the lower chest with continuous tension through the range, unlike a decline barbell or dumbbell press where the bottom of the rep briefly unloads. It's a good complement to decline free-weight pressing rather than a replacement for it, since cables can't move nearly as much total weight. Keeping the elbows tracking below shoulder height protects against the front-of-shoulder strain decline pressing can cause.

How to Do the Cable Decline Press

  1. Adjust the cable machine to a decline position.
  2. Sit on the decline bench facing the cable machine.
  3. Grasp the handles with an overhand grip and position them at chest level.
  4. Keep your feet flat on the ground and your back firmly against the bench.
  5. Exhale and push the handles away from your body, extending your arms fully.
  6. Pause for a moment at the end of the movement, squeezing your chest muscles.
  7. Inhale and slowly return the handles back to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Decline Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Decline Press work?
The Cable Decline Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Cable Decline Press?
The Cable Decline Press is done with a cable.
What's a good alternative to the Cable Decline Press?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.