Chest Press: Lie on your back with your feet flat and knees bent so that your back is firmly against the surface. Bring the arms out so that they are parallel to the shoulders and line up the dumbbells with the middle of the chest. Bend the elbows so that they are approximately 90 degrees with the palms facing out. Press the weights up towards the ceiling keeping it in line with the chest and the palms facing out. At the end of the motion the weights should come together. Return to the start position keeping the form at all times.