Seated shoulder press

Adjust the bench to be a chair with the backrest at 90 degrees.
Grab two dumbbells and sit down on the bench with your back on the backrest.
Place the dumbbells by the side of your shoulders and your elbows pointing down towards the floor.
Breathe in and flex your core.
Breathe out and push the dumbbells straight up towards the ceiling until your arms are straight. The dumbbells do not have to touch each other at the top.
Pause at the top.
Breathe in and lower the dumbbells for 2-4 seconds with the goal to have the dumbbells by the sides of your shoulders. Your elbows can angle more into your body at the bottom position.