Getting Started

• 1

  Start by setting up a decline bench at a slight angle (around 15-30 degrees).

• 2

  Sit on the bench and lie back, positioning your feet securely on the footpad.

• 3

  Take a dumbbell in each hand and hold them at chest level with your palms facing forward.

• 4

  Lower the dumbbells to the sides of your chest, keeping your elbows close to your body.

• 5

  Push the dumbbells back up to the starting position, fully extending your arms.

• 6

  Repeat for the desired number of reps.

• 7

  Remember to maintain proper form throughout the exercise, keep your core engaged and breathe in as you lower the weights and out as you press them back up.