Sit on a bench thats set at an incline holding a dumbbell firmly in each hand with an overhand grip and your arms extended directly above you, at roughly a 90 degree angle to your torso. Hold the dumbbells close together with the palms of your hands facing inwards. This is the start position. Maintaining a soft bend in your elbows, pull your hands apart and gently lower the dumbbells directly out to either side, keeping your arms level with your shoulders throughout. Inhale as you do so. As you reach the bottom of the movement rotate your wrists away from you and bring your elbows to a 90 degree angle. Exhale and push the dumbbells up and directly over your head by extending your arms until the dumbbells almost meet at the top of the movement. Think about initiating the push from your elbows and squeezing your chest at the top of the movement. To return to the start position simply rotate your wrists until your palms are facing each other again. Repeat for the sequence for the required number of reps (or time).