How to do it: Lie on a decline bench, holding the inner part of a dumbbell with both hands, and position your feet under the lower part of the bench. Stretch your arms behind your head, brace your core, inhale and pull the dumbbell overhead until your arms are directly over your chest. Squeeze your chest at the top and then lower to the start.

Lie face up on a bench with the feet resting comfortably on the floor, and straighten the arms above the chest while holding one dumbbell in each hand with the palms facing each other. Slowly stretch the arms up overhead while keeping the elbows straight. Once the arms are overhead slowly pull the weights back up to the original starting position.