How to do it
Pin your shoulder blade into the bench on the pressing side throughout the rep.
- 1
Lie on a decline bench with a dumbbell in one hand, using a neutral grip.
- 2
Press the dumbbell up until your arm is fully extended above your shoulder.
- 3
Lower the dumbbell back down to the starting position by bending your elbow.
- 4
Complete all reps on one side before switching to the other arm.
Expert tip
Keep your wrist neutral and focus on the triceps contraction to avoid involving the chest and shoulders.
Common mistakes
- ✕Flaring the elbow out during the press
- ✕Rotating the torso toward the loaded side
- ✕Letting the dumbbell drift across the midline