How to do it
Pin your shoulder blades together against the bench for the entire set.
- 1
Lie on a decline bench with a dumbbell in one hand at chest level.
- 2
Press the dumbbell up until your arm is fully extended.
- 3
Lower the dumbbell back to the starting position in a controlled manner.
- 4
Alternate arms after each repetition.
- 5
Continue alternating for the desired number of repetitions.
Expert tip
Control the descent of the dumbbell and ensure a full range of motion to maximize chest engagement.
Common mistakes
- ✕Flaring the elbow out to 90 degrees
- ✕Lifting the hips off the bench
- ✕Bouncing the dumbbell at the bottom