How to perform it

1. 1

   Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.

2. 2

   Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.

3. 3

   Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.

4. 4

   Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.

5. 5

   Repeat for the desired number of repetitions.

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