1. Select appropriate weights for the dumbbells and set the incline bench to a 30-45 degree angle.

2. Sit on the bench with a dumbbell in each hand, resting the dumbbells on your thighs.

3. Lie back on the bench and use your thighs to help lift the dumbbells up. Hold the dumbbells directly above your chest with arms extended and palms facing each other.

4. With a slight bend in your elbows, lower the dumbbells out to the sides of your body in an arc-like motion. Keep your chest up and back slightly arched.

5. Lower the dumbbells until you feel a stretch in your chest muscles. Be careful not to lower the weights too far, as this could strain your shoulder joints.

6. Contract your chest muscles to reverse the movement, bringing the dumbbells back up along the same arc to the starting position above your chest.

7. Squeeze your chest muscles at the top of the motion for a second.

8. Repeat the movement for the desired number of repetitions.

9. Exercise control throughout the exercise, especially when lowering the weights.

Be sure to keep the movement smooth and controlled, avoiding any jerking motions or dropping the dumbbells quickly. Adjust the weight to maintain good form throughout the exercise.

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