Muscle Group: Chest
The Arnold Bench Press exercise is similar to The Arnold Shoulder Press in its execution. We are working for complete pectoral development here.
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 (Facing your head).
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.