Seated dumbbell press:
Sit on the bench with a straight back and bring both dumbbells up by your shoulders with a neutral grip. Then, press the dumbbells overhead but don’t lock out your elbows. Slowly lower them back down to shoulder level. Complete the desired number of reps.
Do not forget about warming-up. Do not perform the exercise with one hand.
Control your breath. Wrong breathing pattern ruins the technique. Exhale when you raise your arms, and inhale when you lower them.
Avoid jerking and excessive movements in your body.