Instructions:

1. Set up a decline bench at a 45-degree angle.
2. Lie face down on the bench with your chest and stomach resting on it.
3. Hold a dumbbell in each hand with your palms facing each other and your arms fully extended.
4. Keeping your arms straight, raise your shoulders as high as possible while squeezing your shoulder blades together.
5. Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.