How to do it
Pin your shoulder blades together and keep them retracted for the set.
- 1
Secure your legs at the end of the decline bench and lie down with a dumbbell in each hand.
- 2
Hold the dumbbells close to your chest, palms facing forward.
- 3
Press the dumbbells up until your arms are fully extended.
- 4
Lower the dumbbells slowly back to the starting position, just above your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Control the dumbbells throughout the entire movement and ensure that you maintain tension in your chest at the bottom of the press.
Common mistakes
- ✕Flaring the elbows out to 90 degrees
- ✕Bending the wrists backward under load
- ✕Losing leg contact with the bench pads