Pick up the dumbbells off the floor using a neutral grip (palms facing in). Position the ends of the dumbbells on your quads, and sit down on the bench.
To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
Slowly lower the dumbbells under control as far as comfortably possible and safely.
Contract the chest and push the dumbbells back up to the starting position.
