Dumbbell bench press

Muscles worked

Also works

You need

How to do it

1. Set an adjustable gym bench into a flat position.
2. Grab a pair of dumbbells, sit on the gym bench, and place both weights on top of your thighs.
3. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
4. Kick both dumbbells up with your thighs as you lie back. Doing so will allow you to get in position on the bench and position the dumbbells over your chest.
5. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor.
6. Take another breath and lower both dumbbells to your sides. Keep your elbows somewhat tucked; avoid flaring them to your sides.
7. Lower the weights until your elbows are at torso level, and hold the bottom position for a second.
8. Press both dumbbells to the starting position, bringing them together and straightening your arms. Exhale near the top.