SETUP: Lie on a flat bench with a dumbbell in each hand. You can experiment with grip position here, but I prefer a diagonal-grip (see video) as this works smoothly with the shoulders, elbows and wrists. Before you perform a rep, be sure to pin your shoulder blades back and puff your chest to maintain great posture.
REP: Brace your midsection by squeezing your glutes and driving your feet into the ground, then press the dumbbells from slightly outside of your chest to directly over your chest, bringing them together at the top of the rep. Control the weights as you return to the start position.
TIP: The goal is to perform PAUSE REPS, not full reps. In the video I perform the first rep with a full range of motion then switch to holding the weights at the start position for a 10 count then hitting another rep (your workout will detail the length of the pause for you). The pause is placed at the hardest portion of the rep, so it’ll burn like a motherf**ker.