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, then press the dumbbells to lockout at the top.
Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
Without letting your chest relax or lose tension, start the next repetition, and continue until the set is completed.
