Select the appropriate weight of the dumbbells. Sit on a decline bench and grab the dumbbells to place them on your thighs. Lie back on the bench moving your arms to hold the dumbbells with a prone grip just above you with your elbows slightly bent. Retract your shoulder blades rising your chest up.
Slowly lower the dumbbells to the sides of your chest until your elbows are around 90º while you inhale. The dumbbells should always be parallel to the floor. Push the dumbbells back to the starting position while you exhale.TIPS: Focus on push the dumbbells with your chest muscles and squeeze the glutes when you do it. If you are a beginner at this exercise, use a spotter. If no spotter is available, then be conservative with the load that you use. Make sure your shoulder blades are always retracted.