This Simple Biceps Workout Is All About Building Foundational Strength

Though a bench press is mostly chest, your biceps are needed to bend and straighten your elbow. Here's how to a dumbbell bench press:

• Lay on a bench or on the floor with a dumbbell in each hand, elbows bent, and your arms at a 45 degree angle. If on the floor bend your knees and put your feet flat on the floor.
• Push the dumbbells above your head until your arms are straight
• Bend your elbows to return to the starting position.
• Repeat for 10 reps.