The key to the exercise is keeping the weights light and your arm position low—near where it would be at the start of a traditional bench press movement. From there, extending your hands out to your sides will give you a whole new kind of burn.
You can either start your workout with this move to “pre-exhaust” your pecs, or save it for the end of your routine to create a lot of metabolic stress, Gaddour says.
Just make sure to keep the weights light—at least to start. “This is challenging,” he promises.
Do 2 sets of work periods lasting 1 to 2 minutes. Rest 1 minute between sets.
This article was originally published on MensHealth.com
