Seated Upright Dumbbell Press
Set a bench so it is upright and you can sit and rest your back against the bench. Take your dumbbells and put them out almost on your shoulders, but not quite. As you being to lift the weight, see if you can get to a place so both elbows are at a 90 degree angle with your forearms straight up and down. You will always be passing through this position on the way up and on the way down. Passing through this point start to focus on lifting the arms high enough so you can straighten out your elbows making two parallel lines with your arms. On the descent, allow the weight to sink as opposed to just letting it drop and then catching it at the bottom. Really take your time. You might notice that your back wants to arch at the top of the motion. Try not to let that happen. You don’t have to over emphasize squeezing your core, but just use enough effort that your back stays straight (not over arching). Do 8 to 12 of these.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.