• Secure shoulders, hips, and head firmly on the bench • Hold the dumbbells facing each other above the chest, with elbows slightly bent • Squeeze shoulder blades together for stability, and slowly open arms in a circular motion while maintaining elbow angle • Lower only to the point where the chest stretches, avoiding any momentum • Slowly raise the dumbbells back up using chest strength • Keep wrists straight and maintain dumbbells horizontally - 10kg, 3 sets, 10–15 reps, rest 60–90 seconds