- Lay on a decline bench with both arms extended in front of you.
- Break at one of your arms first bringing that arm to your side while keeping the other arm extended.
- Press the dumbbell back to the ceiling. Fully extend that arm before initiating on the other side.
- Lie on the decline bench, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Slowly lower the dumbbells to your chest, keeping your elbows bent and close to your body.
- Once the dumbbells reach your chest, pause for a moment and then press them back up to the starting position.
- This variation is much easier on the shoulder joints.
- Start by laying on a decline bench with two dumbbells.
- Position the dumbbell above your chest with your elbow bent and shoulder level.
- Slowly lower the dumbbell towards your chest, keeping your elbow close to your body and your core engaged while the other dumbbell remains pointed toward the ceiling.
- Once the dumbbell reaches your side, pause for a moment and then press the weight back up to the starting position.
- Repeat for the desired number of repetitions before switching to your other arm.
- Lay flat on a decline bench with two dumbbells pressed to one another.
- Break at the elbows and keep your elbows tucked as you bring the dumbbells to your chest.
- Continue to press the dumbbells into one another throughout the rep.
- Once the dumbbells reach your chest, press back toward the ceiling.
