One move

Dumbbell Bench Press

Strength Upper body

How to read ahead. Do to go one move at a time.

Lie on a bench (or floor) holding dumbbells above your chest, palms facing forward. Lower the weights slowly to the sides of your chest with elbows at 90 degrees, then press back up powerfully.

Option. Do the floor version if no bench. Use lighter weights or switch to push-ups for bodyweight days.

Show the steps

1
Lie on a bench or floor with dumbbells above your chest.
2
Palms face forward, elbows at 90 degrees when lowered.
3
Lower the weights slowly to the sides of your chest.
4
Press the dumbbells back up powerfully.
5
Keep your core braced and feet planted.
6
Breathe out as you press.