Dumbbell Flat Bench Presses

What exercise does: This develops mass and strength in the middle and outer pectoral muscles. Dumbbells allow for a greater stretch at the bottom and more efficient peak contraction than a barbell press allows. Also because dumbbells are harder to balance your stabilizer muscles will be developed to a greater extent

Implementation: (A) Lay on a flat bench, place your feet flat on the floor. Grasp a dumbbell in each hand and hold the weights straight up above your head. The dumbbells should face forward. (B) Lower the weights toward your outer chest, keeping them balanced and under control. Let the dumbbells down as far as you can. Getting a full stretch in the pecs at the bottom. Drive the weights back up and lock your arms straight overhead and get a peak contraction on top. Repeat till you've finished your set.