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. Notice how I twist my grip as the dumbbells rise? We end each rep with a neutral-grip, which decreases the involvement of the front delts (may see a decrease in the weight you can lift) and allows for a slightly better pec squeeze than a regular DB Bench Press. Control the weights as you return to the start position, see how my elbows come down at a diagonal angle, they don’t travel out wide (see video).
TIP: Lower the dumbbells until they are level with your chest. You may be able to go deeper than this, but it only places unwanted stresses the front delts, not the chest.