1)Position a decline bench to your desired percentage of decline.
2)Holding a weight(dumbbell, plate, medicine ball…), position yourself on the decline bench with feet locked and back flat on the bench. Extend the weight straight over your shoulders with arms straight and elbows locked. This is your starting position.
3)Now contract your abs lifting your chest off the bench until your shoulders blades no longer touch the bench press the weight straight up to the ceiling. Return to starting position for one rep.