Dumbbell Bench Press
Sit on the edge of a flat bench with the dumbbells resting on your knees. In one smooth motion, roll onto your back and bring the dumbbells up to a position slightly outside and above your shoulders. Your palms should be facing forwards.
Bend your elbows at a ninety-degree angle with your upper arms parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body.
As you lift, concentrate on keeping the weights balanced and under control.
Follow the same path downward.
Standing Military Press
For this exercise, you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep your elbows in slightly under the bar. Press the bar to arm’s length over your head.
Lower the bell to your upper chest or your chin depending on which is more comfortable for you.
This exercise can also be performed with dumbbells or seated on a weight bench.
Lying Tricep Push
Sit on a flat bench holding a curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the weight bench. As you are lying back, extend your arms over your head so that the bar is directly over your eyes.
Keep your elbows tight and your upper arms stationary throughout the exercise.
The biggest key to this exercise is keeping your upper arms in a fixed position.
Slowly lower the bar until it almost touches your forehead. Press the bar back up in a slow, sweeping arc-like motion. At the finish, lock your elbows completely.
Side Lateral Dumbbell Raise
Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body.
Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level.
Then slowly lower them back down to your side again.
Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work.
Make sure you are lifting the dumbbells up rather than swinging them up. Don’t lean forward while doing this either or you risk injury to your back.