Select the appropriate weight matching your type of training and your fitness level. Lie down on an incline bench and secure your legs at the end. Grab the dumbbells with an overhand grip. As you are lying down, extend your arms and bring both dumbbells above your chest. Your palms holding the dumbbells are facing each other.
With a slight bend on your elbows, bring the dumbbells to your head. Keep your elbows in a shoulder-width position all the way through. Keep lowering the dumbbells until your thumbs are next to your ears. Your motion follows the axis of your shoulders and elbows. Keep your wrists in the same position. Breathe in as you go down; breathe out as you go up.
Do not over overrate your capacity while selecting the appropriate weight. Make sure your elbows are in the correct position and eliminate sideways movements. Make sure you avoid straining your lower back; both your chest and entire torso must be straight and firm all the way through.
It is advised to use a spotter, especially if you are working out with heavier weight. Choose the number of repetitions to match your training type.