• Pinch the shoulder blades together
• Slowly move the chest towards the floor
• Keep the dumbbell close to the body and the hips high after the initial bend.
| Beginner | 6 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 14 Reps | 4 Sets |
| Beginner | 10lbs | |
| Intermediate | 25lbs | |
| Advanced | 40lbs |