Shoulder Band Dislocation

Hold a band outside shoulder width and, keeping your elbows straight, reach over and behind your head. Then come back in front of you again.

Alternate sets of dips and these stretches. This is a superset.

The point is to increase blood flow to the chest and shoulders, get a pump, and stimulate growth. It also works to build some mobility into your program as most people have tight shoulders and chests and this helps open them up without wasting time.