1. Pec Strength
The purpose of doing iso lateral decline press exercises is to isolate the pectoral muscles. Targeting just the pectoral muscles that are responsible for larger chest mass is difficult. Good pectoral build in women creates a lifted, toned look. Men enjoy a larger chest with better flex. The pectoral muscles are in two parts. They attach to the clavicle and the sternum and ribs. Most chest exercises require work by the deltoid and tricep muscles. The decline press exercises for chest allow you to get a good pump in just the pectorals. Remember that a good gym workout will start with a lot of free weight work. Machine work should only complement the barbell and dumbbell lifts. Beginners should not attempt to use machines until they have mastered proper form using free weights.
2. Machine Mind Frame
Finding the appropriate weight on a machine is important. Injuring yourself on a machine is easier because you do not have to concentrate on proper form as much. There is no danger of dropping the weight on your toe or chest. Psychologically, you do not concentrate as hard to isolate the muscle because they design the machine to do the work for you. Don't jerk or use momentum. Keep your mind focused on contracting the pectorals through each movement. Keep the lift steady, deliberate and slow as you would with free weights.
3. Just Your Size
Always adjust the seat and levers appropriately before using a machine. If you're doing circuits, try to train at an off time and adjust all the machines ahead of time so you don't lose momentum. Your shoulders should be level with the grip bar and your feet should be flat on the floor with your legs at a 90 degree angle.
4. Can't Weight to Lift Heavy
Practice the movement first with no weight or with a very light weight. You should be able to use a fluid movement with a good implosive movement. Neither side should be compensating for the other. Try doing four sets with one warmup set. Gradually increase the weight. Stretch between sets and after.
5. Down to Business
Keep your grip loose. Don't lock the elbows anytime during the movement. Breathe out when you push the bar and in on the release. Slow at the end of the moment before the weights touch down. Using a three count on the release to fatigue the muscle fully is effective.
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