Iso-Lateral Decline Press
Muscles worked: Chest (assisted by triceps, front delts).
How to do it
- Set the seat so the handles sit just below your chest line.
- Sit back into the pad and take a handle in each hand.
- Press forward and slightly down to a full extension.
- Squeeze the lower chest at the end of the press.
- Return under control to the start. Weight is per side.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Handles below the chest line
- Lower pec emphasis. Per side
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Bench Press - chest
- Dumbbell Bench Press - chest
- Incline Dumbbell Press - chest
- Incline Barbell Press - chest
Track the iso-lateral decline press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.