» Sit on the seat of an incline bench with the dumbbells resting on their ends on your knees.
» Rock your body back onto the incline bench, which should enable you to comfortably move the dumbbells to a point directly above you shoulder joints (this move should be reversed at the end of the exercise, with your knees pulled in to the dumbbells and then rocking up to a sitting position).
» Your hands should be about 3-4 inches wider than shoulder width, with your palms facing in the direction of your feet.
» Lower the weights, with your upper arms moving directly out to the sides, to a point as low as possible without any discomfort and with your hands aligned with the center of your chest.
» Press the dumbbells to the starting position; do not lock your elbows at the top.
» The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
» Do not use a bouncing motion at the bottom of the movement and always keep your buttocks on the bench.