Deline Chest Press

The free weights plate loaded decline chest press is an exercise that targets the muscles in the chest, shoulders, and triceps. Here's how to perform it:

1. Start by adjusting the decline bench to a comfortable angle. The decline bench should be set at an angle that allows you to perform the exercise without straining your lower back.
2. Load the desired weight plates onto the weight bar. Make sure the weight plates are securely fastened.
3. Sit on the decline bench and position yourself with your feet firmly planted on the ground. Lie back on the bench and grasp the weight bar with an overhand grip that is slightly wider than shoulder-width apart.
4. Lift the weight bar off the rack and hold it above your chest with your arms fully extended. This is your starting position.
5. Inhale and slowly lower the weight bar down towards your chest by bending your elbows. Keep your elbows at a 45-degree angle to your body.
6. Pause for a brief moment when the weight bar is just above your chest.
7. Exhale and push the weight bar back up to the starting position by extending your arms.
8. Repeat for the desired number of repetitions.

Tips:
- Keep your core engaged throughout the exercise to maintain stability and prevent arching your lower back.
- Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
- Use a controlled and steady motion, focusing on the muscles being worked.
- Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you get stronger.

Note: It's always a good idea to consult with a fitness professional or trainer before attempting any new exercises, especially if you're new to weightlifting or have any pre-existing conditions.