- 1). Sit on the end of the bench with the weights on the floor in front of you. It is best if the bench is narrow for this exercise, to allow the shoulder blades to move freely. A regular weight bench should do fine.
- 2). Place the weights on your knees and bring the two weights together. This is where it is advantageous to have weights with flats on them to prevent them from rolling.
- 3). Keep your legs bent as you lay back on the bench. Your knees will support the weights as you get them in position to do the exercise. As you lay back on the bench, extend your arms out over your chest. When you feel you have control of the weights, you can bring your knees back down and get into a lying position on the bench. Place your feet flat on the floor. They will give you stability so you don't tip over during the exercise.
- 4). Bring the weights down to shoulder width or just outside of the shoulders. As you bring them down, bend your elbows. Your fists should be parallel with your body when you are all the way down. If you are using dumbbells, they will also be parallel with your body. When you get the weights to your shoulders, it should feel natural.
- 5). Press the weights up and in toward the center of your chest. Be sure to keep your elbows bent throughout the movement. It is alright to adjust the amount your elbows are bent. Just do what feels natural for your own body. As you get the weights together, bring your elbows in toward each other and flex the chest muscles. This will help you get the most out of the exercise.
- 6). Continue taking the weights down to your shoulders and pressing them up until you have done as many repetitions as you want to do.
- 7). Stop the weights in the up position after the press when you are finished. Bend your knees, bringing them up to the weights. As you sit back up, the weights will once again be supported by the knees. Now that you are in the sitting position, you can set the weights on the floor.
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