Place your feet firmly on the floor or an elevated platform. Place your sacrum, head, and shoulder blades on the bench, with a natural arch in your lower back. Pull your shoulder blades tightly together and hold them there throughout the exercise. Align your arms straight up from your shoulders, with your elbows slightly bent and rotated out. Position your hands and dumbbells perpendicular to your body.
Bend your elbows, lowering your arms until they are parallel with the ground. Do not rotate your shoulders. Hold, then contract your chest, pulling your arms up and together to their original starting position. Do not lock your elbows or rotate your shoulders. Keep your chest tight at the finish of each rep.