With a dumbbell in each hand, start from a seated position holding the dumbbells at your waist. Then carefully lie down on your back on the bench.
Start with the dumbbells directly above your chest, so they are at arms length.
Your palms should be facing each other and your elbows slightly bent.
Keeping your arms slightly bent throughout the exercise, lower the dumbbells out to your sides (in an arc type motion) until you feel a stretch across your chest.
Your biceps should be lower than your chest when you feel the “stretch”. Slowly return your dumbbells to starting position. And repeat.
***I have my legs bent and on the bench to support my lower back.
Note: if you’re using heavy weights – ask a training buddy to carefully pass the dumbbells to you while you’re lying down on the bench.