Decline Bench Press (Cable)
How to do it
Set the bench to –15 to –20° — a shallow negative is all you need, steeper adds little and makes getting set awkward. Set a low pulley on each side, lie back and grip a handle in each hand at chest level. Press the handles up and together over your lower chest, then lower back to a stretch.
Setup
Set a shallow decline bench between two low pulleys, secure your legs, and hold one handle beside each lower chest with shoulder blades pinned. Match the pulley heights and keep wrists stacked over elbows.
Where you should feel it
Across the lower-to-mid chest during the press and loaded return, with the triceps assisting near lockout. Shoulder dominance usually means the handles are drifting too high or the return is too deep.
When to use it
Use for decline chest volume with continuous tension and an adjustable arm path. It is well suited to controlled moderate-load work after a heavier press or as a main movement in the 8-15 rep range.