Flat Alternating Dumbbell Front Raise and Pullovers

This is an extremely old school exercise that works both the front delts and pectorals.  Remember, front delts play a huge part in bench pressing!  This exercise will most certainly increase the amount of weight you can build and also build up the pecs.

Implementation:  (A)  Lie on a flat bench with a dumbbell in each hand, resting on their respective upper thighs.  (B)  Keeping your arms straight raise one arm up and backwards in an arching motion until it is as far back behind your head as is possible.  From here in the same motion that you lowered the dumbbell return it to the starting position.  As you begin to return it, bring the other dumbbell up and back so that the two dumbbells meet in the center of the movement.
 
Exercise Slideshow

                            

 
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