1. Take a firm grip in the centre of a pair of dumbbells.
2. Sit at the end of the bench with the dumbbells resting on your knees. Make sure you are sitting in the middle of the bench.
3. Place your feet slightly wider than shoulder width, toes pointing slightly outwards.
4. Starting with your weakest arm ‘flick’ the dumbbells up to your shoulders.
5. Lie back onto the bench keeping the dumbbells facing one another.
6. Tighten your glutes, lift your chest high and straighten your arms.
7. Rotate the dumbbells through 90° so that the ends are touching.
8. Engage your pecs.
9. Focusing on feeling the stretch in your pecs lower the dumbbells smoothly, slowly and under control until the dumbbells touch either side of your chest
10. Focusing on the feeling in your pecs squeeze smoothly and slowly upwards and inwards with your pecs through the full range of motion until your arms are straight and your pecs are fully contracted.
11. Pause for a moment in the fully contracted position, keeping your chest high, staying stable, engaged and in state.
12. Repeat, keeping your chest high, staying stable, engaged and in state and focusing on strengthening the mind muscle connection with each rep.
