Sets: 3 Reps: 8-10 Rest: 20 Seconds "Hold a dumbbell in each hand and lie back on a bench as you would to perform a bench press. Press the weights over your chest and turn your palms so that they face each other . Slowly spread your arms and lower them in an arcing motion until the weights are about level with your shoulders . Hold the stretched position for five seconds. Now squeeze your pecs and draw your arms back to the starting position. That's one rep."