Floor Chest Press
Lying on the floor (feel free to bend your knees and put your feet flat on the floor) bring your arms out away from your side, like your reaching directly out away from your body. Bend the elbows so they are bent at 90 degrees and your hands should be pointing up towards the ceiling. This is where you want to begin your exercise. See if you can “flex” your pecs even before you move. Once your chest muscles are tight, see if you can continue to tighten them to cause you to move your arms up towards the ceiling causing you to lift the dumbbells. Your arms should eventually straighten out so you could draw a straight line through the shoulders, elbows, and dumbbells. On the way down, focus on the weight sinking towards the floor. You should feel the upper arms just barely touch the floor, pause, and repeat. Do 8 to 12 of these.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.