Iso-Lateral Decline Press

How to do it

A plate-loaded machine where you press handles forward and slightly downward with independent arms, mimicking a decline bench while seated upright. It works the lower chest without lying head-down, which many people find more comfortable.

• Set the seat so the handles start around lower-chest height.
• Keep your back against the pad and feet planted.
• Press forward and down along the arc, stopping short of a hard lockout.
• Control the return so both arms come back evenly.

Muscles worked

• Chest · main
• Triceps
• Front delts

Also called

• Hammer Strength Decline Press
• Decline Chest Press Machine
• Plate Loaded Decline Press

How to track it

Musclist logs Iso-Lateral Decline Press as weight × reps. The weight starts from your last set, and the ± buttons step 2.5 kg (5 lb) at a time — the way this equipment usually goes up — though you can type any weight.

More chest exercises

• Barbell Bench PressFree weight
• Incline Barbell Bench PressFree weight
• Decline Barbell Bench PressFree weight
• Dumbbell Bench PressFree weight
• Incline Dumbbell PressFree weight
• Decline Dumbbell PressFree weight