<ul>
<li><strong>Start Position</strong>: Sit on a bench with back support, feet flat on the floor.</li>
<li><strong>Grip</strong>: Hold a dumbbell in each hand at shoulder height with palms facing forward.</li>
<li><strong>Press</strong>: Extend your arms upward until fully extended.</li>
<li><strong>Lower</strong>: Slowly lower the dumbbells back to shoulder height.</li>
<li><strong>Engage Core</strong>: Keep your core tight throughout the movement.</li>
<li><strong>Breathing</strong>: Exhale while pressing up, inhale while lowering.</li>
<li><strong>Reps</strong>: Perform the desired number of repetitions, typically 8-12 per set.</li>
</ul>
<p>&nbsp;</p>