1: Dumbbell Bench Press
Dumbbell Bench Press Guide. Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
2: Pushup
Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso. Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.
3: Dumbbell Fly
Lie faceup on a flat bench with your feet flat on the floor. Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest . Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.
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