Decline Press (Hammerstrength)
The Hammer Strength Decline Press is a plate-loaded machine exercise designed to target and build the lower pectoral muscles. It provides a stable, fixed path of motion that allows for safe heavy loading while minimizing shoulder strain.
Because this machine provides stability, you can often push closer to muscular failure safely. The AI tracks your RPE and weight lifted to calculate precise progressive overload for your lower pecs without the stability fatigue associated with dumbbells. Additionally, if your recovery metrics (HRV, sleep) are low, the AI can adjust volume to prevent overstressing the anterior deltoids and elbow joints.
Form Cues
- Adjust the seat so the handles align with the bottom of your chest
- Pin your shoulder blades back against the pad throughout the movement
- Drive the handles forward and slightly downward
- Squeeze your chest muscles hard at the full extension
- Control the weight slowly on the way back down
- Don't let your shoulders roll forward at the bottom of the rep
- Don't lift your hips or lower back off the seat to cheat the weight
- Don't hyperextend or snap your elbows at the top
- Don't allow your head to jut forward off the pad
Common Mistakes
- Setting the seat too low or high
- Bouncing the weight off the bottom stops
- Shortening the range of motion
- Rounding shoulders forward
- Using momentum instead of muscle tension
Muscles Worked
This exercise primarily isolates the sternocostal head of the pectoralis major, commonly known as the lower chest, giving the pecs a fuller look. The triceps act as significant movers to extend the elbows, while the anterior deltoids provide assistance, though they are less active here than in incline pressing variations.
Primary
Secondary
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