Lie flat on a bench with your feet planted on the floor
Hold a dumbbell in each hand and rest them on your thighs
Lie back and bring the dumbbells to chest level
Keep your shoulder blades pulled back and down
Position your hands so your palms face forward
Keep your wrists straight and aligned with your forearms
Press the dumbbells upward until your arms are nearly straight
Keep the dumbbells over your chest, not your face
Lower the dumbbells slowly until they are level with your chest
Keep your elbows at a comfortable angle, not flared too wide
Repeat for the desired number of reps
Breathe out as you press up
Breathe in as you lower the weights
Use a controlled motion throughout the movement
Stop if you feel pain in your shoulders or wrists