Decline Dumbbell Bench Press

Lie in the decline bench with the dumbbells resting on your shoulders. Your hands should be about 3-4 inches wider than shoulder width, with your palms facing in the direction of your feet.

Press the weights straight up, keeping them perpendicular to the floor and your hands aligned with the center of your chest; do not lock your elbows at the top.

The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.

Do not use a bouncing motion at the bottom of the movement and always keep your buttocks on the bench.