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.