1 - Lie flat on a bench with your feet firmly planted on the ground and your back pressed against the pad.
2 - Hold two dumbbells with a neutral grip (palms facing each other) and press them together firmly so the flat sides (hex faces) are in contact throughout the movement.
3 - Start with the dumbbells held at chest level, elbows tucked slightly inward at roughly 45 degrees from your torso.
4 - Press the dumbbells upward in a controlled motion, maintaining constant inward pressure between them to keep them pressed together.
5 - Extend your arms fully at the top without locking out the elbows, ensuring the dumbbells remain in contact throughout.
6 - Slowly lower the dumbbells back down to chest level in a controlled manner, maintaining the inward squeeze the entire time.
7 - Repeat for the desired number of repetitions, focusing on chest contraction and maintaining tension throughout the movement.
