Starting position

1. Tilt the bench to a position of no more than 15-35 degrees.
2. Lie down on the bench and place your feet on the bench or the floor for stability. 
3. Straighten your spine and tighten your core muscles.

Implementation

1. Lift dumbbells off the floor in a lobbying motion towards your knees.
2. Press your back against the bench, spread your elbows and lift your forearms vertically so that the dumbbells are slightly above chest level.
3. Bend your arms at the elbows, lower the dumbbells to chest level and then return to the starting position by fully straightening your arms.
4. Repeat the exercise a set number of times.