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<li>Lie flat on a bench with a dumbbell in each hand, palms facing each other.</li>
<li>Hold the dumbbells close together directly above your chest, with your arms fully extended.</li>
<li>Keep your feet flat on the floor and your core engaged.</li>
<li>Lower the dumbbells toward your chest while keeping them close together.</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.</li>
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