The bench press is a compound movement that works multiple muscles at once, said ACE-certified personal trainer David Sandoval of DMSfit. Your triceps, deltoids in your shoulders, and pectoral muscles in your chest are all building strength here.
- Sit on a flat workout bench with one leg on either side. With one dumbbell in each hand resting on your thighs, lie back onto the bench. (If you don't have a bench, lie flat on the ground with your legs bent, knees over ankles.)
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward. Press your back against the bench and tighten your core.
- Exhale as you push the dumbbells up, fully extending your arms so the dumbbells come to a stop above your shoulders. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
Image Source: POPSUGAR Photography / Tamara Pridgett