Equipment
Bench
Body Parts
Chest

Step-by-step instructions

1. Set an adjustable bench to a 30- to 45-degree decline, grab a dumbbell in each hand, hook your feet under the bench's supports and lie back. Hold the weights at the sides of your chest. Press the dumbbells straight up, so the weights travel perpendicular to the floor. Lower the weights back to the starting position. That's one rep.