1. Begin by sitting on a flat bench with a dumbbell in each hand resting on your thighs. The palms of your hands will be facing each other.
2. Raise the dumbbells using your thighs to help lift them, then lie back on the bench. Position the dumbbells at shoulder height with elbows out and palms facing towards your feet.
3. Start the exercise by moving the dumbbells above your chest with arms fully extended. This is your starting position.
4. Lower the dumbbells slowly to the sides of your chest. Bend your elbows to about a 90-degree angle while inhaling. Ensure you maintain control of the dumbbells.
5. Press the dumbbells back up to the starting position by extending your elbows and exhaling. Lock your arms and squeeze your chest at the top of the lift.
6. Repeat for the prescribed number of repetitions.
7. Conclude the exercise by safely returning the dumbbells to your thighs or to the floor before sitting up. Ensure you do not drop the dumbbells on yourself.
Tips: Keep your back flat on the bench and focus on using your chest muscles to push the weights. Ensure the weight is manageable, keep feet planted, avoid jerky movements, and have a spotter if using heavy weights.
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