1.

Bench Press
Dumbbells typically offer a better range of motion than barbells, allowing you to
build even more strength in the pectoral area. A quality dumbbell bench press will
also spruce up those triceps and work the shoulder muscles as well. The key concept
to follow with dumbbell exercises, like all exercises, is to squeeze at the top of
the movement. This will ensure the muscles you are targeting remain active and
engaged. Here’s how to execute a dumbbell bench press:

Lie back on a bench and hold a dumbbell in each hand

Keep each arm bent to the side of each shoulder, palms facing upward
Extend your elbows as you press the weights above your chest
Keep going until your arms are straight above your chest, but don’t touch the
weights to one another
Bring the weights back down just past shoulder level
Repeat
Reps: 8-12 per set
Sets: 3
Rest: 90-120 seconds between each set