A machine-based exercise that targets the lower pectoral muscles.
- +Targets the lower chest muscles effectively
- +Provides stability for beginners
- +Less strain on the back than traditional bench press
- –May be challenging for beginners to use
- –Lacks the engagement of stabilizer muscles as in free weights
This exercise targets:
Chest
Lower Chest
Middle Chest
Serratus
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles align just below mid-chest; feet flat and core braced
- Grip handles slightly wider than shoulder-width; wrists straight
- Pull shoulder blades down and back; keep chest lifted, slight decline angle
- Keep elbows at about 45–60° to your torso, not flared straight out
- Press the handles forward/down in a smooth arc; exhale as you press
- Pause with elbows near straight without locking; squeeze lower chest
- Control the return until a light stretch across the chest; inhale on the way back
- Avoid bouncing the weight, shrugging shoulders, or arching your low back