While holding a dumbbell lie on your back on a flat bench with your feet lying on the sides of the bench shoulder width apart. Press the dumbbell up so that it is at arm’s length above you. Both palms should be pressing against the underside one of the sides of the dumbbell. Your arms should be overhead and perpendicular to the floor.
While keeping your arms straight, lower the dumbbell slowly in an arc behind your head until you feel a stretch on the chest.
Push the dumbbell back up to the starting position. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.