Sit on a high incline 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 on the bench 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.
Press the weights up so that they align over the midline of the torso whilst aiming to squeeze the pectoral muscles, briefly holding this position and return to the start position.
Make sure you follow the tempo provided. repeat the movement for the prescribed amount repetitions per set.
Once you have completed each set, adjust the incline of the bench so that it is slightly lower. As you fatigue the angle will reduce which will enable you to maintain your performance throughout the exercise.
Make sure you maintain full control of the dumbbells at all times.
Don't lock your elbows out at the top of the lift.