Objective: Upper Body Strength Emphasis (Chest, Shoulders and Triceps) Technique: Lie supine (on your back) on an incline bench (30-45 degrees), holding a pair of dumbbells in line with your nipples, arms flexed at approximately 90 degrees. Make sure your trunk is in neutral. Press the dumbbells upwards in a slight arc to full extension of the arms, lower the dumbbells over two to three seconds to the original start position and repeat.