Dumbbell Chest Press

Setup - Sit on a flat bench with a dumbbell in each hand resting on your thighs - Lie back on the bench and fully extend your arms to have the dumbbells above your chest - Your feet should be flat and pressed into the floor Movement - Lower the dumbbells towards your chest, keeping your elbows at about a 45 degree angle to your body - Lower until the dumbbells are at chest level - Press the dumbbell back toward the starting position, driving through your chest and squeezing the muscles at the top

Single Arm Dumbbell Bent Over Row

Setup - Place one leg onto bench and the other out to the side - Hinge forward at your hips, leaning over the bench with hand placed on bench for support. Your back should be kept straight Movement - Grip the dumbbell in one hand, letting it hang directly beneath your shoulder - Pull the dumbbell upwards and towards your hip, keeping your elbow close to your body - At the top of movement, pause for a brief second and return slowly to the starting position fully extending your arm to maximum stretch

Standing Dumbbell Shoulder Press

Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shoulders