The Dumbbell Chest Press is a Great Exercise

The dumbbell chest press is one of the best exercises for developing and strengthening your chest, and the front of your shoulders.   Pick-up a dumbbell in each hand, and sit on the end of a bench.  Place the dumbbells end-up on your knees, then lie back on the bench and position the dumbbells chest height at your sides.  This is your start position.  Press the dumbbells up over your chest until your arms are fully extended, being careful not to lock your elbows.  Slowly return the dumbbells to the start position.  Your breathing pattern is to exhale as you press up and inhale as you return to the starting position.

Select a weight with which the last 3 repetitions are hard to complete with proper form.  Do 3 sets of 10 repetitions with about 1 minute of recovery time between sets.