VARIATIONS
Seated Cable Lower Chest Press
Cables used while seated on a decline bench
This compound push targets the middle chest with constant tension from the cables. It also engages the upper chest, front delts, and triceps for overall pressing strength.
HOW TO DO IT
- Sit on the decline bench facing the cable machine.
- Grasp the stirrup handles with palms facing forward.
- Position elbows out to sides slightly below shoulder height.
- Press handles forward and down until arms are straight.
- Slowly return hands to the start position near the chest.
COMMON MISTAKES
- Flaring elbows too high above shoulder level.
- Locking elbows out aggressively at the top.
- Lifting hips off the bench during the press.
TIPS
- Drive through the mid-foot to stay stable on the decline.
- Squeeze the pectorals hard at full extension.
- Keep wrists straight to transfer force efficiently.
DETAILS
- Muscles
- Middle ChestChest
- Equipment
- Cable MachineDecline Bench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Load position
- At the sides
- Handle
- D-handle
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Lying on the back
- Body support
- Chest supported
- Facing
- Facing the anchor
- Bench angle
- Decline
- Pulley height
- Middle
SIMILAR EXERCISES
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