1 - Set an adjustable bench to a 30–45 degree incline and sit down with your feet flat on the floor.
2 - Hold a dumbbell in each hand with a neutral or slightly pronated grip, and use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench.
3 - Retract your shoulder blades and press your upper back firmly into the bench. Position the dumbbells just outside your upper chest with your elbows at approximately a 45-degree angle from your torso.
4 - Press the dumbbells upward and slightly inward in a controlled arc until your arms are fully extended above your chest.
5 - Squeeze your upper chest at the top of the movement for a brief moment without locking your elbows.
6 - Slowly lower the dumbbells back to the starting position, feeling a stretch in your upper chest at the bottom.
7 - Repeat for the desired number of repetitions while maintaining control and proper shoulder positioning throughout.
