How to Do
How to Do Standing Decline Cable Press With Split Stance
The standing decline cable press with split stance should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing decline cable press with split stance.
Beginning Decline Cable Press
1. Sit back against the backrest with your back securely supported. If the handles are adjustable, place them level with or slightly higher than your shoulders.
2. Grasp the handles and place your hands just below chest level, keeping your wrists in a neutral position (i.e., wrists in line with your forearms).
3. To keep your body stable, place your feet firmly on the floor. To stabilize your spine, tighten your abdominal muscles, but do not press your low back into the backrest.
4. Maintain a natural arch in your low back throughout the exercise and avoid arching your back.
5. Try to maintain this position throughout the exercise by depressing and retracting your scapulae (pulling shoulders back and down).
Decline Cable Press Movement
1. Exhale slowly and extend your arms forward towards your thighs in a pressing motion. Maintain a neutral wrist position and make contact with the backrest with your back and shoulder blades.
2. Allow no bending of your back or forward rounding of your shoulder blades, and keep your head stable throughout the exercise.
3. Continue to squeeze your elbows until they are fully extended but not locked.
4. Allowing your elbows to flex (bend) in a gentle, controlled manner, pushing the handles back towards your lower chest, stopping when they gently contact, or are close to, the lower section of your chest, return to your starting position. Rep the movement once more.
Decline Cable Press Benefits
Lower Pecs Activation Increased
Activation of the triceps.
Back stress is lessened.
Shoulder stress is reduced.
Ability to Lift a Greater Amount of Weight
Arched Benching Strength Transfer