1. Start Position Inhale as you slowly lower both dumbbells, simultaneously rotating your wrists outward.
2. Middle Position As you lower, concentrate on keeping your forearms perpendicular to the floor and rotating your wrists until your palms face forward.
3. End Position At the lowest position, the dumbbells are at the sides of your chest and aligned just below your sternum. Hold for 1/2 a second, slightly thrusting out your chest. Feel the stretch in your chest, not your shoulders.
4. Return to Middle Exhale as you slowly reverse the motion to return to starting position.
5. Return to Start Do not lock out your elbows. Hold for 1/2 a second, squeezing your chest. Repeat the movement for the recommended number of repetitions.

Start at this Position

• Adjust the bench to its lowest setting.
• Gripping a dumbbell in each hand, lie face up on the decline bench. Position your legs over the kneepads and secure your feet under the footpads.
• Extend your arms, aligning the dumbbells with your lower chest. Keep your forearms perpendicular to the floor and your elbows slightly bent.
• Palms face in. Rotate your wrists inward, creating a diagonal grip. Do not bend your wrists.

1. Throughout the entire range of motion:

   • Keep your head and the small of your back on the bench.
   • Keep your forearms perpendicular to the floor.
   • Rotate your wrists without bending them.

2. At start position, do not lock out your elbows.

3. At end position, thrust your chest to prevent shoulder fatigue.