Male model ex_MPY4MW

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Chest · Leverage Machine

Machine Chest Press Decline

beginnerstrength

Machine Chest Press Decline is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps assisting. It needs a leverage machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Pectorals
Body part: Chest
Equipment: Leverage Machine
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Chest · Pectoralis Major

Secondary muscles

Shoulders · Deltoids
Triceps · Triceps Brachii

How to do Machine Chest Press Decline

Sit on the decline chest press machine with your feet flat on the floor. Grasp the handles with both hands at chest level, palms facing down.
Press the handles forward by extending your arms, keeping your elbows slightly bent at the end of the movement.
Squeeze your chest muscles at the bottom of the movement and slowly return the handles to the starting position with control, bringing them back to chest level.
Repeat for the desired number of repetitions.

Form tips

Keep your back pressed against the backrest throughout the exercise.
Focus on engaging your chest muscles throughout the movement.
Exhale as you press the handles forward and downward, and inhale as you return them to the starting position.

Machine Chest Press Decline alternatives

Dumbbell Chest Press Decline

Pectorals · intermediate

Smith Machine Press Decline

Pectorals · beginner

Barbell Smith Chest Press

Pectorals · beginner

Barbell Floor Chest Press

Pectorals · intermediate

More pectorals exercises

Chest Press Machine

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Dumbbell Decline Hammer Press

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Chest Press Front Resistance Band

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Dumbbell Decline Bench Press

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Band Low Chest Press

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Barbell Landmine Chest Press

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Landmine Chest Press

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Machine Chest Press Incline

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Machine Chest Press Decline FAQ

What muscles does Machine Chest Press Decline work?

Machine Chest Press Decline mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.

What equipment do you need for Machine Chest Press Decline?

You need a leverage machine.

How many sets and reps of Machine Chest Press Decline should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Machine Chest Press Decline good for beginners?

Yes. Machine Chest Press Decline is rated beginner, so it's a sound choice while you learn to train the pectorals.

How many calories does Machine Chest Press Decline burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Machine Chest Press Decline?

Other exercises for the pectorals include Dumbbell Chest Press Decline, Smith Machine Press Decline, Barbell Smith Chest Press and Barbell Floor Chest Press.

For developers

Use Machine Chest Press Decline in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_MPY4MW" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_MPY4MW",
  "name": "Machine Chest Press Decline",
  "model": "male",
  "target": "Pectorals",
  "equipment": "Leverage Machine",
  "media": {
    "mp4": "https://…/ex_MPY4MW/mp4-720.mp4?…",
    "poster": "https://…/ex_MPY4MW/poster.jpg?…"
  }
}