- Exercise that primarily targets the chest muscles, secondarily uses the biceps, triceps, and shoulders as stabilizing muscles. - Setup: Lying on a flat bench, grasp two dumbbells in each hand. Plant feet flat on the ground, keeping the shins perpendicular to the ground. Fully extend arms above torso. - Movement: Under slow control, lower the weights to your sides allowing a slight bend in the elbows at the bottom of the movement. Stop when you feel a stretch in your chest, pausing for a brief moment, then contracting your chest muscles to bring the arms to the starting position.