Plate-Loaded Decline Press
How to do it
Starting position
- Sit on the seat, place your back against the pad, and adjust it so the handles align with your lower chest.
- Tuck your elbows close to your torso.
- Load the same weight on both sides.
Movement
- Press the handles diagonally downward.
- Hold for 1 sec at the top as if squeezing your chest together.
- Return slowly, using the full range of motion.
Breathing
Exhale as you press, inhale as you return.
Trainer tips
- Press the handles diagonally downward to target your lower chest
Cautions
- If you finish the press using only your triceps, chest engagement disappears.
- If you only use half the range of motion, the effectiveness drops significantly.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps |
| Equipment |  Chest press machine |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
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Representative exercise: Chest Press Machine
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- Lever Chest Press (VERSION 2)
- Lever Chest Press (VERSION 3)
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- Lever Stack Seated Decline Chest Press
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- Lever Decline Chest Press (VERSION 2)
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- Band Decline Press
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- Machine Single Arm Chest Press (Plate Loaded)
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How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the chest press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Machine Decline Single Arm Chest PressHarderLever Standing Chest PressHarderDumbbell Bench PressSimilar exerciseKneeling Push-UpSimilar exerciseBand Chest PressSimilar exerciseBarbell Larsen PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.