Start
Lie on a flat bench with your feet flat on the floor (don't arch your back). Hold dumbells together at arms' length above shoulders, with the palms facing away from the body. Slowly lower dumbells down to the sides of the chest, arms close to sides (keeping wrists directly over elbows). 

Finish
Push back to starting position using same path. Exhale and press the dumbbells upward and together over the chest. Arms must be in close at all times. At top of the press the palms may be turned inward or left facing the foot end of the bench.

Notes
Keep your head relaxed on the bench at all times. Use a controlled descent with a pause at the bottom to increase the intensity of the exercise. Inhale down, exhale up.

Works the Pectorals, Anterior Deltoids and Triceps Assists.

Related Links
Flat Dumbbell Flies