1️⃣ Start by sitting on the bench with the dumbbells resting vertically on the top of the thighs 

2️⃣ Lie back on the bench, kicking the dumbbells up into the starting position (arms fully extended in front of you with palms facing each other in a neutral position) 

3️⃣ Make sure to have the 5 points of contact: right foot, left foot, glutes, upper back, head 

4️⃣ Once lying flat on the bench, adjust yourself so that your shoulder blades are engaged. 

5️⃣ Make sure wrists are stacked/inline with the elbow joints. Wrists should not bend backwards 

6️⃣ Inhale as you lower the dumbbells down towards the side of the torso/armpit, allowing the chest to stretch/lengthen 

7️⃣ Only lower the dumbbells to a point where the shoulders do NOT round forward and shoulder blades disengage 

8️⃣ At the bottom of the movement, the forearms should be vertical (or perpendicular to the floor) 

9️⃣ Exhale as you press the dumbbells back up into the extended position, driving through the heels and squeezing the chest together 

1️⃣0️⃣ As you press up, the dumbbells should go up and slightly back