Lie on a bench with only your shoulder blades, neck, and head supported, holding dumbbells over your chest, arms straight. Your feet should be hip-width apart, knees bent at 90 degrees, glutes tight. This is the start. Bend your arms at the elbows and shoulders, lowering the dumbbells to your chest. Return to the start. That’s 1 rep; do 3 sets of 8.