Exercise Description - Grab a pair of dumbbells and lie on a flat bench. Your feet should be flat on the floor or on the seat with knees bent. Your back should stay in contact with the bench at all times. Start with elbows bent and in line with your shoulders. Hands should be holding the dumbbells in an over grasp position and should be shoulder-width apart. Make sure that your hands are directly over your elbows (not in front of or behind the elbows). Keep your wrists straight. Push the weights upward letting the dumbbells meet at the top of the movement. Keep a slight bend in the elbows. As you do a chess press you want to imagine that you are drawing a triangle with your arms. You begin at the bottom of the triangle and then lift the weights up to the point of the triangle. Slowly lower the dumbbells to the starting position. Repeat for the number of repetitions.