Dumbbell Bench Press Grab a set of dumbbells, and sit on a flat workout bench. With one dumbbell in each hand resting on your thighs, lie back onto the bench. Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward. Exhale as you push the dumbbells up, fully extending your arms. Hold for one second. Inhale and lower the dumbbells to the sides of your chest with control. This counts as one rep. Image Source: POPSUGAR Photography / Tamara Pridgett