Purpose of Exercise: To develop mass and strength in the middle and outer pectoral muscles. This movement will allow for greater range of motion and will also work the stabilizer muscles along with balance.
Lie on a flat bench knees bent, flat on the bench or on the floor. On the floor allows more stability. Take a dumbbell in each hand and hold the weight straight up over head palms facing forward. Lower the weight down concentrating on keeping them balanced and under control. Lower them as far as you can getting a good stretch. Press the weight back to the starting point.