Place a dumbbell standing up on a fat bench press before attempting to position yourself for this exercise. Lie perpendicular to the bench with only your shoulders touching the surface of the apparatus. Ensure that you are keeping your hips below the level of the bench with both of your feet planted into the ground. Grasp the dumbbell with both of your hands and hold it over your chest with your arms fully locked out. Your palms at this point should be on the underside of one side of the dumbbell. Slowly lower the dumbbell to your chest and, once the dumbbell touches your chest, complete the repetition by extending the elbows until the arms are once again fully locked. Repeat for the prescribed number of repetitions.