Seated Dumbbell Press
Set the bench at a slight angle leaning back. Keep your elbows wide, shoulder blades pinned together. Starting with the dumbbells level with your ears, raise them up to the ceiling. Bring them together so they almost touch, but take care not to clunk them together. Then slowly down to the start positionn. Using dumbbells allows a greater contraction on the muscle, compared to a machine or bar, where the hand position is fixed.