Hammer-grip dumbbell bench press:
Holding a pair of dumbbells, sit on the end of a flat bench and rest the dumbbells on your knees. Kick the dumbbells up into the air with your knees as you lie supine (on your back) on the bench. Position the dumbbells next to the sides of your chest and hold them using a hammer grip (palms facing inward). Your elbows should be bent and tucked in to your body at a 45-degree angle.
Exhale as you press the dumbbells upward and inward in an arcing motion until your arms are fully extended over your chest. Inhale as you reverse the motion and lower the dumbbells to the starting position or until you feel a mild stretch in your chest or shoulders.