Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundMachine
Lever Decline Chest Press
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat height and backrest of the leverage machine to a comfortable position.
- 2
Sit on the machine with your back against the backrest and your feet flat on the floor.
- 3
Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
- 4
Push the handles forward and away from your body until your arms are fully extended.
- 5
Slowly lower the handles back towards your chest, keeping your elbows slightly bent.
- 6
Pause for a moment at the bottom, then push the handles back to the starting position.
- 7
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Machine
Assisted Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Machine
Assisted Wide Grip Chest Dip (Kneeling)
Pectorals · Chest
Beginner9
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12
Alternatives
Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Bodyweight
Assisted Seated Pectoralis Major Stretch With Stability Ball
Pectorals · Chest
Beginner6
Resistance band
Band Bench Press
Pectorals · Chest
Beginner9
Resistance band
Band One Arm Twisting Chest Press
Pectorals · Chest
Beginner9
Barbell
Barbell Bench Press
Pectorals · Chest
Advanced12
Barbell
Barbell Decline Bench Press
Pectorals · Chest
Advanced12