How to do it
Pause for one second at the bottom of each rep before reversing.
- 1
Lie down on a decline bench with a dumbbell in each hand, arms extended above your chest.
- 2
With a slight bend in your elbows, lower the weights out to your sides in a wide arc.
- 3
Keep the movement controlled, and stop when your arms are parallel to the floor.
- 4
Bring the dumbbells back together in a hugging motion, squeezing your chest at the top.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep a slight bend in your elbows throughout the movement to avoid strain on your joints. Focus on using your chest muscles to move the weight, not your arms.
Common mistakes
- ✕Straightening the elbows fully at the bottom
- ✕Pressing the dumbbells up instead of arcing
- ✕Dropping the weights below the bench line