1. Set Up:

• Adjust an incline bench to an angle of around 30 to 45 degrees.

• Sit on the bench with your back flat against the backrest and your feet firmly on the ground.

2. Dumbbell Selection:

• Choose a pair of dumbbells that you can comfortably lift and control throughout the exercise.

• Place the dumbbells on your thighs as you sit on the bench.

3. Starting Position:

• With the dumbbells resting on your thighs, lie back on the bench.

• Use your thighs to help lift the dumbbells, one in each hand, up to your chest level.

4. Grip and Hand Position:

• Hold the dumbbells with an overhand grip, palms facing forward.

• Your hands should be positioned slightly wider than shoulder-width apart.

5. Descent:

• Inhale as you lower the dumbbells in a controlled manner to the sides of your upper chest.

• Keep your elbows at a 45-degree angle from your body throughout the movement.

6. Pressing:

• Exhale as you push the dumbbells back up to the starting position.

• Focus on using the strength of your chest and shoulders to press the dumbbells.

7. Elbow Position:

• Avoid letting your elbows flare out too much during the press. Keep them in a comfortable and controlled position.

8. Range of Motion:

• Lower the dumbbells until your elbows are just below the level of the bench, allowing a good stretch in the chest muscles.

• Press the dumbbells back up until your arms are fully extended but without locking out your elbows.

9. Finish:

• Once you’ve completed your set, carefully lower the dumbbells back to your thighs.