Lying dumbbell press

Sit down on the bench and position your feet flat on the floor behind your knees.
Lay down and keep an arch in your lower back.
Raise the dumbbells straight up towards the ceiling (your grip should be the same as if you were holding a barbell).
Retract your shoulder blades and flex your core.
Breathe in and lower the dumbbells for 2-4 seconds to the sides of your body so that the dumbbells are parallel with your sternum (the bony part under your chest muscles). A deep stretch of your chest muscles is desired.
Pause at your deepest point.
Push the dumbbells up towards the starting position. Breathe out when you reach the halfway point.