Starting position

1. Place the dumbbells in an upright position on a flat bench.
2. Make sure the dumbbell remains securely placed on top of the bench and lie perpendicular to the bench – torso across it – and only place your shoulders on the surface. 
3. Set your hips below the bench and your legs bent with your feet firmly planted on the floor. 
4. Pick up a dumbbell with both hands and hold it straight above your chest at arm’s length – both palms should be pressed against the underside of one side of the dumbbell. 

Implementation

1. Keep your arms straight and slowly lower the weight in an arc behind your head, whilst inhaling until you feel a stretch on your chest.
2. Lift the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
3. Hold the weight in the starting position for one second and repeat the movement for the specified number of reps.