Dumbbell Bench Press
- Grab a set of dumbbells and lie down on a workout bench (or on the floor).
- 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.
- Do 40 seconds of chest presses. Rest for 20 seconds.