Instructions:

1. Lie down on a decline bench with your head lower than your hips and your feet secured.
2. Hold the barbell with a pronated grip (palms facing away from you) and your hands slightly wider than shoulder-width apart.
3. Extend your arms above your chest, keeping a slight bend in your elbows.
4. Lower the barbell in an arc motion behind your head, feeling a stretch in your chest and shoulders.
5. Pause for a moment, then return the barbell to the starting position by reversing the motion.
6. Repeat for the desired number of repetitions.