Instructions:

1. Lie on a decline bench with a dumbbell in one hand, resting on your chest.
2. Place your feet flat on the ground and keep your back pressed against the bench.
3. Extend your arm and push the dumbbell up towards the ceiling, fully extending your elbow.
4. Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
5. Repeat for the desired number of repetitions, then switch to the other arm.