Lie flat on the bench so that your head, upper back, and lower back are firmly pressed against the bench and ground at all points, with your feet secured by the pad.
Holding one dumbbell in each hand with an overhand grip at the level of your chest, exhale and push both of your hands up and towards each other.
Continue pushing until your arms are fully extended and just before the dumbbells meet.
Inhale and lower the dumbbells back down to the starting position.