Lie face-up on one flat bench, hold one dumbbell in each hand, keep them in front of you and to the side of your chest at shoulder width, elbows out and 90 degree, forearms should be perpendicular to the floor and upper arms should be parallel to the floor, palms facing away from you. That is your starting position
Use your chest to push two dumbbells up together until they touch at the top, hold the position for two seconds as you squeeze your chest
Then, slowly lower the dumbbells back together to the starting position
Breathe out when raising and in when lowering
Tips:
The time for lowering should be twice as long as raising
Do not drop dumbbells next to you when you are done, it may hurt your shoulder when you rotate your cuff; sit up first with dumbbells on your thighs and then put them on the floor
