1 - Lie flat on a bench with your feet planted firmly on the floor and your back slightly arched in a natural position.
2 - Hold a dumbbell in each hand at chest level with a pronated grip (palms facing away from you, toward your feet).
3 - Position the dumbbells at the sides of your chest, elbows bent at approximately 75-90 degrees and slightly below shoulder height.
4 - Engage your core and retract your shoulder blades to create a stable base on the bench.
5 - Press the dumbbells upward and slightly inward in a controlled arc until your arms are fully extended above your chest, without locking out the elbows.
6 - Slowly lower the dumbbells back down to the starting position in a controlled manner, feeling a stretch across the chest.
7 - Repeat for the desired number of repetitions, maintaining consistent form throughout.
