Seated Dumbbell Press
With dumbbells in hand, sit on a bench with a back, and place your feet flat on the floor. Position your upper arms so that they are parallel to the floor. Lift the dumbbells up, exhale, lower them and inhale.
Focus on keeping your back straight at all times. It is recommended that you use a bench with a backrest. Do not lock out your elbows on contraction and do not lower the weight all the way down. Your lower arm should always be perpendicular to the floor, moving in the same line as your torso. This exercise could be performed with palms facing each other, both palms facing forward, standing up, sitting down, or while alternating arms.