Grab a set of dumbbells and lie down on a workout bench (or on the floor).
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.
Do 40 seconds of chest presses. Rest for 20 seconds.