Lay on a flat bench with a dumbbell in each hand. Lift the dumbbells one at a time so that you can hold them above you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle.
Exhale while using your chest to push the dumbbells up touching the weights together at the top of the motion. Lock your arms at the top and squeeze your chest, hold for a second and then inhale as you begin coming down slowly.
Repeat the movement for the recommend amount of repetitions.