Extension and flexion of the arms in the negative supine position ► decline chest press

Individual work

Sit on your back on the inclined long bench (long bench attached to the Swedish box or wall bars) with your head closer to the floor than your legs (legs may be attached to the box or wall bars). Hold the weights with bent arms (approx. 90 degrees at the elbow joint) slightly above chest height (upper arms pointing to the respective side), grasp the dumbbells with a pronated grip so that the palms are facing forwards, push the weights upwards to bring the almost fully extended arms into the holding position, then lower/bend the arms back to the starting position.

Attention:
Do not fully extend your arms in the holding position and do not bring the weights fully together.

Lighten:
Less weight.

Harden:
More weight.

Variation:
Alternate between pushing one arm upwards and lowering it back to the starting position.

1 vaulting box or wall bars
1 long bench
2 dumbbells