Lie supine on a flat bench with two light dumbells at arms length above the shoulders with the palms of the hands facing each other. Keeping the arms as straight as possible, lower the dumbells out to each side of the chest in a semicircular motion untill the weights are about even with the sides of your chest but back slightly so they are nearly in line with your ears. From this position return the weights back above the chest using the same path you used originally. Exhale as you reach the top position. You must breathe heavily, hold your chest high, keep your head on the bench and concentrate on the pectorals.

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