Instructions

1. 1

   Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on top of your thighs. The palms of your hand will be facing each other.

2. 2

   Once you are laying down, move the dumbbells in front of you at shoulder width.

3. 3

   Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

4. 4

   Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular to the floor.

5. 5

   As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up..

6. 6

   Repeat the movement for the prescribed amount of repetitions of your training program.