PREPARATION
1.Dead lift a set of dumbbells to 
  your thighs, then sit on the 
  bench with the weights in your 
  lap.

2.Lie back on the bench, with your
  feet flat on the floor. Bring
  the dumbbells up to your chest.

3.Press the dumbbells up to arms
  length. Your palms should be
  facing each other and your
  wrists straight. Your elbows 
  should be slightly bent.

EXERCISE
1.Breathe in as you open your arms
  away from eachother, lowering 
  the dumbells out to the sides 
  in a circular motion. Stop when
  the weights are near shoulder
  level.
  You should feel a good stretch
  across the chest.

2.Breathe out as press the 
  dumbells back together above 
  your chest.

MAINLY FOR: Pectorals.