Lie on a decline bench with your feet secured under the foot pads and your back firmly against the bench. Hold a weight plate with both hands, pressing your palms against the flat sides of the plate at chest level with your fingers pointing up.
Engage your chest and press the weight plate straight out in front of you by extending your arms.
Squeeze your chest muscles as you press the plate outward until your arms are fully extended.
Slowly bring the plate back to your chest with control. Repeat for the desired number of repetitions.
Form tips
Focus on pressing through your chest, not your shoulders, to emphasize chest muscle activation.
Choose a weight that challenges you but allows you to maintain proper form.
Avoid locking your elbows completely at the top of the movement to keep tension on the chest muscles.
