Grasp the dumbbells in each hand and lie on a flat bench with your feet firmly on the ground. Extend your arms up over your chest with your palms facing forwards. Press the dumbbells up over your chest till your arm are fully extended this is your starting position. Bend your elbows to a 90 degree angle so your upper arms are parallel with the floor. Slowly lower the dumbbells as low as comfortable along your chest. With a controlled motion return back to your starting position.