Great for upper body strength!

 
How  To Do It
Grasp a pair of dumbbells and sit on the narrow edge of a flat bench.
Rest the dumbbells on your thighs and lie back.  Press your feet firmly on the floor.
Bring the dumbbells up to your chest and hold the weights slightly to either side of the chest level with the shoulders.
Forcefully press the weights up in an arc, exhaling as you pass midpoint of the movement.
Squeeze the pectorals at the top, then lowweights to the shoulder position.
Muscle Group  Pectoralis Major, Deltoideus, Anterior, Triceps brachii, Anconeus
 
Technique
Avoid locking out the elbows.
Keep the back in neutral alignment throughout.
Keep your feet flat on the floor or, with knees raised, flat on the bench.
Maintain control of the weights when lowering them to shoulder level.