Bowling calls the bench press "the king of pressing movements" because so many muscles are recruited to perform a single rep. Whether using dumbbells or a barbell, a proper bench press requires the legs to get involved. "As you press the weight away from you, your legs are actively driving the floor down as hard as possible," Bowling explains, making this a full-body movement.
You can do these on a workout bench or a stability ball, as shown, which adds a bonus core component, as you try to maintain your balance. If you don't have any equipment besides weights, you can also do thise weight loss strength exercise while lying on the floor.
- 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, arms straight over shoulders, palms facing away from your face.
- Inhale and lower the dumbbells to the sides of your chest with control, creating a 90-degree angle between your upper arm and forearm.
- Exhale as you push the dumbbells up, fully extending your arms. That's one rep.
- Do three sets of 10-12 reps.
