Use a flat bench and dumbbells. Lay on your back with a dumbbell in each hand. Rest the dumbbells on your shoulders and chest before and after each set.
Starting position – Press the dumbbells up toward the ceiling with your palms facing each other and the weight touching. keep your arms slightly bent.
Movement – Making sure not to bend or straighten your arms at the elbows, lower the weight directly out to the side until it is even with your shoulders. Then bring it back to the starting position in the exact opposite motion.
Note – This exercise can be done utilizing a cable machine as well.