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: You don’t need to touch the weights together at the top of each rep. You’ll see lots of guys doing this, but it’s bulls**t, as gravity is only working against us until the weights cross the line of our shoulders. All this does is let momentum creep in, which we don’t need!