Lie back on a flat bench with your feet touching the floor.

 

Take a dumbbell in each hand and extend your arms to a position directly over your chest. The palms of your hands should be facing each other.

 

Slowly lower your arms out to your sides, getting a good stretch at the bottom of the exercise (as far as is comfortable). Then bring the weights back together (without letting them touch). Tense your chest muscles.

 

Return to the starting positions, and repeat the exercise for the recommended number of sets and repetions.