1. Lie back on a flat bench with a dumbbell in each hand. Turn your wrists so your palms face each other.
2. Press the weights over your chest and then lower back down. Come back one quarter of the way, and then down again. Now press up to lockout once more. That's one rep.
3. Take threes seconds to lower the weights down from the lockout position, and two seconds when pressing to lockout.