Posted by: Muscle Nerd
Here's a unique exercise to target your inner chest.
This one comes from the underground iron pit of max security PRISON YARDS.
Lie flat on a bench and grab ONE SINGLE DUMBBELL that's slightly LESS than the combined weight you would normally use for 2 dumbbells.
So if you normally press 60lbs in each hand, grab a 90 or 100.
Maneuver your hands so you can wrap both around the handle (tricky, but you'll figure out how to overlap).
Now, holding the weight so it's facing up and down your body (lengthwise), press the weight as normal.
At the TOP of the movement, press your pec muscles together HARD and squeeze (HARDER!) for a 2 second count.
The potential gains in size and strength are tremendous!