Lie down on a flat bench and position the dumbells directly above your mid-chest line. Remember that your grip for this exercise is reverse. Your arms should be slightly bent at the elbows. This is your starting position.
Lower the dumbbells down until your upper arms are a little past your body. Then, press/raise the dumbbells back up to the original starting position. Repeat this movement for the prescribed or desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
On the way down, don't let the dumbbells jerk your arms down too fast
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or use heavier dumbbells.