1 - Lie on a flat bench with a dumbbell in each hand and your feet planted firmly on the floor.
2 - Press the dumbbells above your chest with a neutral or slightly angled grip, keeping your wrists stacked over your elbows.
3 - Bend your elbows and lower the dumbbells in a controlled motion toward the upper chest or lower neck area, allowing the elbows to travel slightly forward.
4 - Keep your upper arms angled rather than fully vertical, maintaining tension on the triceps throughout the descent.
5 - Pause briefly near the bottom without letting the dumbbells rest on your body.
6 - Drive the dumbbells back up by extending your elbows and pressing slightly back toward the starting position.
7 - Repeat for the desired number of repetitions while keeping your shoulders stable and your elbows under control.
