<ul>
<li>Setup: Lie on a decline bench with your feet secured.</li>
<li>Starting Position: Hold a dumbbell in each hand, arms extended above your chest, palms facing forward.</li>
<li>Lowering: Slowly lower the dumbbells to your chest, keeping elbows bent at a 90-degree angle.</li>
<li>Pressing: Push the dumbbells back up to the starting position, fully extending your arms.</li>
<li>Breathing: Inhale as you lower the weights, exhale as you press them up.</li>
<li>Form: Maintain a slight arch in your lower back and keep your shoulders stable throughout the movement.</li>
</ul>