Lay back on the bench or floor (you can lift legs like I am, or have them bent on the floor.) Start with the dumbbells raised above your chest/face & lower one arm at a time into a single chest press, then press both at the same time. That equals 1 full rep!

Weight Recommendations:

Beginner: 5-10lb dumbbells

Intermediate: 12-20lb dumbbells

Advanced: 25-45+lb dumbbells

*Modification: you can use a barbell or machine!