The Deline Chest Press is a strength training exercise that primarily targets the chest muscles, as well as the triceps and shoulders. To perform this exercise, you will need a chest press machine or a set of dumbbells. 1. Begin by sitting on the chest press machine with your back flat against the pad and your feet firmly planted on the ground. 2. Grasp the handles of the machine or dumbbells with an overhand grip, slightly wider than shoulder-width apart. 3. Push the handles forward and extend your arms fully, keeping a slight bend in your elbows to prevent locking them out. 4. Slowly lower the handles back towards your chest, keeping your elbows at a 90-degree angle. 5. Exhale as you push the handles back up to the starting position, focusing on squeezing your chest muscles. 6. Repeat for the desired number of repetitions. It is important to maintain proper form throughout the exercise to prevent injury and maximize the effectiveness of the movement. Start with a lighter weight to ensure you can perform the exercise with proper technique before increasing the resistance.