Hold a dumbbell in the right hand with a strong grip and lie face up on a flat bench so that the top of the back is diagonal across the bench. Hold on to the bench with the left hand above the head near the ear. Place the feet flat on the floor with the hips pressed up into the air, and so the right shoulder of the arm holding the weight is off of the bench. Keep the hips steady and slowly bend the right elbow until it is below the bench then press the weight back up by straightening the arm over the center of the chest.