How to do hammer decline chest press

Coach's Tips

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Start Position

1. Position yourself on the decline chest press machine and set the seat so the handles align with your chest level.

2. Ensure your feet are flat on the platform and maintain your back firmly against the support.

3. Grip the handles with an overhand grip, palms oriented away from your body.

Proper Form

1. Press the handles forward, fully extending your arms while contracting your chest muscles at the peak of the movement.

2. Gradually return the handles to the starting position, allowing your chest muscles to extend.

Breathing Technique

1. Inhale as you bring the weight down and exhale as you press the weight outward.

2. Temporarily hold your breath as you push the weight away, concentrating on engaging your chest muscles.

Precautions

1. Maintain your back firmly against the backrest during the entire movement.

2. Slightly bend your elbows as you lower the weight to prevent strain on your joints.

3. Avoid locking your elbows at the top of the movement.

4. Refrain from using momentum to elevate the weight.