Position yourself for this exercise by placing a dumbbell (standing upright) on a flat bench. Lie down perpendicular to the flat bench with only your shoulder blades touching the surface. Your hips should be below the level of the bench and your feet should be planted firmly on the floor. Grab the dumbbell with both of your hands and hold it directly over your chest with your arms locked. Your palms at this point should both be pressing on the underside of one of the dumbbell heads. In order to execute the movement, slowly lower the dumbbell to your chest level. Once the dumbbell touches your chest, engage your tricep muscles to extend the elbow in order to push the dumbbell back into the starting position. Repeat for the prescribed number of repetitions.