How to perform it

1. 1

   Lie down on a decline bench with your head lower than your hips and your feet secured.

2. 2

   Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.

3. 3

   Extend your arms above your chest, keeping a slight bend in your elbows.

4. 4

   Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.

5. 5

   Pause for a moment, then return the barbell to the starting position by reversing the motion.

6. 6

   Repeat for the desired number of repetitions.

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