Choose the appropriate weight dumbbells matching your fitness level and your type of training.Set the incline bench at about 45 degrees. Sit down, lean back on the bench and press your feet shoulder-width apart against the floor. Grab the dumbbells and move them upwards until your arms are outstretchedabove your head at shoulder width and do not rotate your wrists (keep your thumbs facing each other). Keep your elbows slightly bent.
From the starting position, push the dumbbells farther upwards by contracting your arm and chest muscles. Keep your head and back leaning on the bench throughout the movement. Return to the starting position in the same way. Inhale before moving your arms from the starting position and exhale coming. Do the required number of repetitions.
Choose the appropriate dumbbell weights matching your fitness level, abilities and your type of training. Concentrate on abdominal membrane breathing. Keep your elbows slightly flexed throughout the entire exercise. Make sure your body is fixed and avoid overbending at the waist. Return to the starting position using a slow, controlled motion and avoid suddenrelaxation of the muscle tension. Avoid involving your trapezius muscles.
The number of repetitions depends on the type of your training. When choosing the movement frequency, take account of your breathing and use of the correct technique.