Lie face down on a flat bench with your legs bent at 90 degrees and crossed together. Hold a dumbbell in each hand, with your arms bent and elbows pointing outwards at shoulder height.
Begin with the dumbbells at shoulder level, palms facing the floor. Press the dumbbells forward by extending your arms until your arms are fully extended but not locked out.
Slowly bring the dumbbells back to the starting position at shoulder level, maintaining control throughout the movement.
Repeat for the desired number of repetitions.
Form tips
Ensure your wrists remain straight and aligned with your forearms.
Keep your chest and abdomen firmly against the bench to avoid arching your back.
Use a weight that allows you to maintain proper form throughout the exercise.
