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Cable Decline Chest Press

From high pulleys, press down and together on a decline path to load the lower chest.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked
Chest, Triceps
Equipment
Cable
Movement
Push

Sets and reps

  • For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
  • For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
  • Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the chest, for when the cable is taken or you want a change.

Questions

What muscles does the Cable Decline Chest Press work?
The Cable Decline Chest Press mainly works the chest and triceps.
What equipment do you need for the Cable Decline Chest Press?
A cable.
How many sets and reps of the Cable Decline Chest Press?
For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Cable Decline Chest Press?
Archer Push-Up, Barbell Bench Press, Barbell Decline Bench Press and Barbell Floor Press work the same main muscle.

Program it for your clients

Coaches add the Cable Decline Chest Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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See your setup in four steps

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