Sit on a flat bench with a dumbbell in each hand resting on your thighs. The palms of your hands should be facing each other.
Then using your thighs to help raise the dumbbells, rock back while lifting the dumbbells so that you end lead down with the dumbbells shoulder width.
Once in this position rotate your hands so your palms face forward. The dumbbells should be just to the sides of your chest, with your upper arm and forearm making a 45-90 degree angle.
Push the dumbbells up like your pressing them but hold it just before you lock out, keeping your palms facing each other. This is then the start position.
As you breathe in, lower your arms to your sides in a wide arc until you feel a stretch in your chest Tip: At the end of the movement the arms will be by your side with your palms facing the ceiling. Then as you breathe out and squeeze your chest, retrun your arms back to the starting position. Tip: Your arms should stay stationary, so the bend in the eblow stays the same. The only movement should be at the shoulder.
Hold at the start position while squeezing your chest, then repeat the movement for the sets and repetitions precsribed.
When you have finished your set, do not drop the dumbbells next to you as it is dangerous to others working out around you, but it may also cause damage to yourself.
Make sure you maintain full control of the dumbbells at all times.
Don't lock your elbows out at the top of the lift.