Seated Shoulder Press w/ Peck Fly: Sit with your back straight and feet firmly planted on the floor keeping the abdominal muscles tight to support your back. Hold the dumbbells in front of your face about ear level with the palms facing you. Keep the weights in line as you open the arms up to line them up with your shoulders. Now begin to press up above your head until the arms straighten towards the ceiling. Exhale as you are pressing and in hale as your reverse the process. Control each movement and try to keep steady 4 count up and down.