Bench Press

What exercise does: This works both the front and side delts in an extraordinary way!

Implementation: (A) Begin by laying flat on a bench with a pair of dumbbells. Rather than begin the movement with your palms facing away or pronated, you will supinate or turn them inward. (B) In this position press the weight upward and as you do so rotate your palms outward and finish the exercise just like a normal dumbbell bench. On the way down rotate them back in. Continue until the set is complete. This can be performed both, flat, incline and decline. Flat for overall development, incline to stress the upper pectorals and decline for the lower pecs.