- Select the desired weight from the rack and position an adjustable bench on a slight decline of 15-30 degrees.
- Lay back keeping the weights close to your chest. Once your back is flat against the pad, press the weights to lockout using a neutral grip.
- Lower the weights towards your shoulders by unlocking the elbows while maintaining a neutral grip.
- Once your forearms reach parallel or just below, drive the dumbbell back to the starting point by extending the elbows and flexing the triceps.
- Repeat for the desired number of repetitions.
- Don’t overextend through the lumbar spine, keep your ribcage down by maintaining tension through the abs and glutes.
- Utilize a slight decline, extremes are never the answer.
- Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.
- Keep the head in a fairly neutral position, don’t allow the neck to jut forward as this may place excessive pressure on the cervical spine.