Weight-Plate Decline Chest Press
Build a strong chest with the Weight-Plate Decline Press. A simple, effective exercise targeting lower pecs. Start light, focus on form!
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Set up a decline bench at a 15 to 30-degree angle. Ensure that it's securely locked in place.
2. Select a weight plate that is suitable for your strength level. Always start with a lighter weight if you are unfamiliar with the exercise, to learn the proper form and reduce the risk of injury.
3. Sit on the decline bench and lie back, securely hooking your feet under the padded support provided.
4. Grasp the weight plate on its sides with both hands, holding it directly over your chest. Ensure that your grip is firm and that the weight is balanced.
5. Engage your core and keep your back pressed against the bench to provide stability throughout the movement.
6. Slowly lower the plate down towards your chest by bending your elbows. Keep the movement controlled and do not let the weight drop quickly.
7. Once the plate is close to your chest, pause for a moment.
8. Push the weight back up to the starting position by extending your arms and contracting your chest muscles. Focus on using your chest to press the weight, not just your arms.
9. Repeat the movement for the desired number of repetitions.
10. Once you have completed your set, carefully sit up while still holding the plate, and then stand to place the plate back on the rack.
Remember to breathe out as you press the weight up and breathe in as you lower it down. Adjust the weight as needed for subsequent sets, ensuring that you maintain proper form throughout. If you're new to this exercise, it may be beneficial to have a spotter for safety, especially when handling heavier weights.
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