Instructions:

1. Lie on a decline bench with your feet secured and your head lower than your hips.
2. Hold a dumbbell in each hand with your palms facing each other and your arms extended above your chest.
3. Lower the dumbbells to the sides of your chest, keeping your elbows slightly bent.
4. Press the dumbbells back up to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.