Adjust the incline bench to a 45-degree angle.
Sit on the bench with your back against the pad and feet flat on the ground.
Hold a dumbbell in one hand with an overhand grip, resting it on your shoulder.
Push the dumbbell up and away from your body, extending your arm fully.
Pause for a moment at the top, then slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s