dumbbell bench press

Instructions

1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
2. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest.
3. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle.
4. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms.
5. Repeat for the desired number of repetitions.