How to do it
Pin your shoulder blades against the bench and hold them retracted throughout each rep.
- 1
Lie on a decline bench with a dumbbell in each hand at shoulder level, palms facing each other.
- 2
Press the weights straight up above your chest, keeping your wrists in line with your shoulders.
- 3
Lower the dumbbells back to the starting position in a controlled manner.
- 4
Keep your elbows close to your body to maximize pectoral engagement.
- 5
Repeat for the desired number of repetitions.
Expert tip
Maintain a neutral grip throughout the exercise to fully engage your chest and minimize shoulder strain.
Common mistakes
- ✕Flaring the elbows out to the sides
- ✕Bouncing the dumbbells at the bottom
- ✕Letting the dumbbells drift over the face