This is a great exercise to strengthen and define the chest as well as the shoulders.  Muscles Involved: Primary Chest with secondary emphasis on shoulders and triceps.

Body Alignment:
o  Sit at the edge of the bench holding a dumbbell with an overhand grip in each hand,
resting them on your upper thighs.
o  Brace the transverse abdominals.
o  Roll back to a supine position with your feet on the floor and the dumbbells directly above your shoulders.
o  You may place your feet on the bench to brace your back and prevent it from arching.

Movement:
o  Slightly bend your elbows, slowly lowering the dumbbells out to the sides of your body to a point where they are on a horizontal position even with the bench yet almost fully extended.
o  Drive the weights up in an arc motion as if you were hugging your arms over a barrel.
o  Contract the chest and hold for a second or two.
o  Lower the weights to the starting position.
o  Repeat.

Training Tip:

Think of giving someone a bear hug, or hugging your arms around a barrel during this exercise.