<ul>
<li>Lie flat on a bench with a dumbbell in each hand.</li>
<li>Position the dumbbells close together directly above your chest, with your palms facing each other.</li>
<li>Keep your feet flat on the floor and your core engaged.</li>
<li>Your arms should be fully extended, with a slight bend in your elbows to avoid locking them out.</li>
<li>Slowly lower the dumbbells down toward your chest, keeping them close together throughout the movement.</li>
<li>Focus on using your triceps to control the descent.</li>
<li>Once the dumbbells are close to your chest, pause for a moment.</li>
<li>Push the dumbbells back up to the starting position by extending your elbows, squeezing your triceps at the top.</li>
<li>Repeat for the desired number of reps, maintaining control and focus on your triceps throughout the exercise.</li>
</ul>
<p>&nbsp;</p>