Dumbbell Bench Press

  1. While sitting on a flat bench, grab a dumbbell in each hand and rest them on top of your thighs. Ease yourself to lay down facing upward.

  2. Align the hands and elbows with the middle of your chest, and have your forearms erected vertically.

  3. Press the weight up to full arm extension in a straight, vertical path.

  4. Slowly descend to the starting position.