- Lie with your upper back perpendicular on a bench.
- Bend your knees and place your feet flat on the floor and flex your hips so that your body is in line.
- Grasp a dumbbell between your hands under the inner plate, palms facing up.
- Position the weight over your chest with your elbows slightly bent.
- Keep your elbows bent as you lower the dumbbell over your head until your upper arms are in line with your torso.
- To return to the starting position, pull the dumbbell up and over your chest.
Try to avoid raising your hips and maintain a small bend in your elbows throughout the movement.