Hold dumbbell in each hand above shoulders, palms facing each other. Lower dumbbells straight down to sides of chest, arms close to sides. Push back to starting position using same path. Arms must be in close at all times. Inhale down, exhale up.
Place feel on bench, knees locked, back straight, head up.
Keeping body rigid, lower yourself until nose touches floor. Pause at bottom, then press to starting position. Inhale down, exhale up. Place feet on bench, knees locked, back straight, head up. Have training partner place barbell plate high on upper back.