Neutral Dumbbell Bench Presses

What exercise does: This develops mass and strength in the middle and outer pectoral muscles.

Implementation: (A) Lay on a flat bench, place your feet flat on the floor. Grasp a dumbbell in each hand. This is the important part, both of your palms should face each other throughout the entire movement! This is a neutral position, which means the are neither facing away or toward you. Hold the weights over your head in this position. (B) Lower the weights toward your outer chest, keeping them balanced and under control. Let the dumbbells down as far as you can. Getting a full stretch in the pecs at the bottom. Drive the weights back up and lock your arms straight overhead and get a peak contraction on top. Then repeat till you've finished your set.

Variations: This can be performed flat, inclined and declined. Flat for overall development, inclined to stress the upper pectorals and declined for the lower pecs.