Start: Grab a pair of dumbbells that are lighter than those you'd use for bench presses. Lie on the bench, holding the dumbbells in an overhand grip over your mid-pec region, arms straight up.

Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Grip bar with hands slightly wider than shoulder width. Keep arms vertical and bar directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise.