SETUP: Grab a pair of dumbbells and a flat bench. Lie flat on the bench and press the weights directly above your chest, you should have a neutral-grip (palms facing in). Before you go any further, be sure to pin your shoulder blades back and puff you chest. This will protect your shoulders and ensure your pecs do the bulk of the work.
REP: Let the dumbbells travel out wide in an arc-like motion until your hands are level with your body (you may be able to go lower, but it’ll only put stress on the front delts rather than the pecs, so it’s not necessary). Press the dumbbells back up to the start point by squeezing your pecs hard, following the same arc-like motion once again.
TIP: This technique has us perform PAUSE REPS, which means holding the start position for a designated number of seconds before pushing out another rep. This will burn like a motherf**ker, as the pause is deliberately placed in the trickiest part of the rep. Keep your f**king shape!!!