One

Starting Position: Start in a seated position on the declined bench (knees will be above your head). Rest the dumbbells on your thighs and slowly lower yourself onto the bench. 

Two 

Let your shoulders depress into the bench as you let your dumbbells reach a comfortable starting position over your chest. 

Three

Move the dumbbells right at shoulder-width apart while laying on the bench. Remember to always inhale and tighten those shoulders, upper back, and abs when in this downward position with the dumbbells. 

Five

Again, inhale as you slowly lower the dumbbells back to that starting position. Repeat for 3-5×8-15 with 1-3 minutes rest in between.