Lie down on a decline bench, with a dumbbell in each hand resting against your chest. Your palms face each other.
Then move the weights until they are shoulder-width apart and rotate your wrists forward so that your palms are facing away from you. The dumbbells should be straight to the sides of the chest, with the upper arm and forearm creating an angle of 90 degrees. Make sure you maintain full control of your dumbbells at all times. This will be your starting position.
As you exhale, lift your dumbbells. Lock your arms at the top and tighten your chest, hold for a second, and slowly lower yourself again with inhalation. Tip: Ideally, it should take about twice as long to lower the weight that lifts it.
