<ul>
<li>Set Up: Sit on a bench with back support, feet flat on the floor.</li>
<li>Hold Weights: Grip a dumbbell in each hand, palms facing forward, elbows bent at 90 degrees.</li>
<li>Starting Position: Rest the dumbbells at shoulder height.</li>
<li>Press Up: Push the dumbbells straight up until arms are fully extended.</li>
<li>Lower Down: Slowly lower the dumbbells back to the starting position.</li>
</ul>