"This will work the entire chest, shoulder, and tricep area and to a lesser extent, the forearms and upper back," said NASM-certified personal trainer Hannah Johnson. As a bonus, the dumbbell bench press will help you improve your posture, "counteracting some of the negative effects of constant sitting" and bending over your desk or computer.
- 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.
