How to Do an Iso-Lateral Decline Press Exercise

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By eHow Contributing Writer

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The iso-lateral decline press gives you much more support than free weights. With this chest and shoulder exercise, you can work both arms together or individually. With the right movements, this machine can help you develop and strengthen your pectoral muscles. Just follow these steps.

Difficulty: Moderate

Instructions

Step 1

Adjust the amount of weight on the machine before you sit down. This will depend on your fitness and strength level and will increase as your workout increases.
Step 2

Sit on the seat, and adjust it so that your shoulders are level with the grab bars and your back is straight and firmly against the back pad. Plant your feet flat and firmly on the floor. If your feet are not touching the floor, swing your legs over each side of the bench until you can reach the floor or the legs of the machine.
Step 3

Grip the bars loosely in an overhand manner, exhale and keep your abs tight as you press forward. You can do this with both arms or one at a time. Be careful not to lock your elbows.
Step 4

Inhale as you bring your arms back in. Try not to let the weights touch the machine.
Step 5

Repeat several sets, resting for about 30 seconds in between. The amount of sets and repetitions should increase as your exercise routine develops.