Select the appropriate weight of the dumbbells. Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Move your arms to hold the dumbbells with a prone grip just above you with your elbows slightly bent.
Slowly lower the dumbbells to the sides of your chest until your elbows are around 90º while you inhale. The dumbbells should always be parallel to the floor. After 1 sec., push the dumbbells back to the starting position while you exhale.TIPS: Focus on push the dumbbells with your chest muscles and squeeze the glutes when you do it. If you are a beginner at this exercise, use a spotter. If no spotter is available, then be conservative with the load that you use. Make sure your shoulder blades are always retracted.