- Start on the bench with your shoulder blades pulled back.
- As you initiate the first rep, tuck your elbows slightly until the bar is a few inches off your chest.
- Pause just off your chest for 1-3 seconds. Then press explosively.
- Lay on a decline bench with both arms extended in front of you.
- Break at the elbows and bring your upper arms to your side.
- Once your upper arms have reached your side, press the dumbbells back to the ceiling.
- Lie on the decline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing forward.
- Slowly lower the dumbbells to your chest, keeping your elbows flared out. As you lower the dumbbells, exhale deeply.
- Once your elbows reach your chest, pause for a moment and then press them back up to the starting position
- Lie on the flat bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing forward.
- Slowly lower the dumbbells to your chest, keeping your elbows flared out. As you lower the dumbbells, exhale deeply.
- Once your elbows reach your chest, pause for a moment and then press them back up to the starting position
