1- Lie on a flat bench, with feet shoulder-width apart while legs are forming 90 degree angle on knees, back slightly arched.
2- Hold dumbbells at sides with your elbows forming 90 degree angle so that upper arms are parallel to the ground.
3- Fully extend arms by pushing dumbbells up, make sure while extending arms that your shoulder, elbows and wrist should form straight line with the arms.
4- Go down to the initial position again and repeat.
Tips and Advices:
1- When pressing the weight up concentrate on keeping the balance and dumbbells under control, and hold the suitable weight.