<ul>
<li>Setup: Adjust a bench to a decline angle (around 30-45 degrees) and lie back with your head lower than your feet.</li>
<li>Position: Hold a dumbbell in each hand with an overhand grip, palms facing each other. Extend your arms straight above your chest.</li>
<li>Lower: Slowly lower the dumbbells out to the sides in a wide arc, keeping a slight bend in your elbows.</li>
<li>Stretch: Lower until you feel a stretch in your chest, ensuring you maintain control.</li>
<li>Raise: Bring the dumbbells back up along the same arc, squeezing your chest at the top.</li>
</ul>