Lie on your back on a flat bench. ... Press your feet firmly into the ground and keep your hips on the bench throughout the entire movement. Keep your core engaged and maintain a neutral spine position throughout the movement. ... Slowly lift the bar or dumbbells off the rack, if using.
Sit on the bench and lean back. ... Brace your core and press both dumbbells straight over your chest as you exhale. ... Reverse the movement and slowly lower the dumbbells to the top of your chest as you inhale. ... Aim to complete sets of 8 to 12 reps.
Stand with your feet shoulder-width apart and hold a dumbbell in each hand. With your palms facing forward and your elbows under your wrists, position the dumbbells at your shoulders. Push the dumbbells up and fully extend your arms. Lower the dumbbells back down to your shoulders and repeat the movement until the set is complete.
Grab a set of dumbbells and stand straight. With your palms facing down, lift the dumbbells and raise your arms out to the sides. Once your elbows are at shoulder height, pause, and then slowly lower the arms back to the initial position. Repeat.
