Lie back on an incline bench with a dumbbell in each hand at thighs level. The palms of your hands are facing inwards to each other.
Using top of your thighs, push the dumbbells up at shoulder level.
Lift the dumbbells up, keeping your palms facing inwards to each other. Your elbows should be pulled back and bent, forearms should be perpendicular to your torso. There should be a 90-degree angle formed between your forearm and shoulder.
Inhaling, slowly lower the dumbbells carefully controlling their movement.
Exhaling, push the dumbbells up with your chest. Lock your arms in this position, and after a brief pause start to slowly lower the weight again. It should take at least twice as long to go down than to come up.
Repeat for the required amount of repetitions, according to your training program.
When you are done, place the dumbbells back on your thighs and then on the floor.