Lie on the bench with your feet slightly wider than shoulder width apart to create a stable base with your head on the top of the bench, start the movement with a dumbbell in each hand in a hammer grip close to your chest with your elbows touching your sides. Retract your shoulder blades and drive the dumbbells vertically away from you, don't lock the elbows at the top of the movement. Lower the dumbbells to your chest over a 3-5 second period in a controlled manner with your elbows remaining close to your body and ensuring they don't flare outwards. Press the dumbbells back up to the starting position and repeat.
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