* Begin by sitting on the bench with dumbbells resting on your lower thighs.

* Kick the dumbbells up one by one with your knee to raise the weights, while simultaneously lying back onto the bench.

* Retract scapula and have elbows between 45 and 90 degrees angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.

* Breathe out and push dumbbells until the arms are fully extended.

* Breathe in and lower dumbbells to the middle chest around the nipple line.

* After pausing at the bottom push the dumbbells towards the starting position, squeezing the chest.

* Repeat for reps.