Set-up: Find a spotter. Lie down on the bench with your shoulder blades retracted, your stomach and abs tight and your feet flat on the floor. Grip the dumbbells with a shoulder-width, fully closed and tight grip.
Lift: Lower the dumbbells in a straight line until they just slightly touch the chest. Reverse the movement quickly while making sure the dumbbells travel in a straight line back up. Keep your elbows close to the body throughout the movement.
Emphasis: Keep your shoulder blades together at all times and do not allow your shoulders to roll forward during the movement. Press to your chest, NOT your face. Do not bend your wrists, there should be a straight line through your forearm up to your knuckles.