1. Sit on bench with dumbbells resting on thighs.

2. Lie supine (facing up) on bench with head, shoulders/upper back, hips/buttocks touching the bench and both feet flat on the floor. Remain in this position throughout the exercise. Position the dumbbells at the side of the chest/armpit. If the dumbbells are too heavy to position after lying down, “kick” them to shoulder level before lying down. Press the dumbbells straight up to the starting position.

3. The exercise can be performed with your palms facing away (pronated grip) and the dumbbells aligned or with the palms facing each other (neutral grip) and the dumbbells parallel.

4. Inhale and lower the dumbbells slowly until they reach chest level, keeping your wrists rigid and forearms perpendicular to the floor.

5. Press the dumbbells back up to the starting position, exhaling through the movement.