Muscles Trained: Overall chest, shoulders, and triceps.

Intro: Like the barbell bench press, the dumbbell version is also a compound exercise that works many of your upper body muscles. Many bodybuilders and power lifters use this as their main chest mass builder. While you will have to sacrifice weight, you will be able to perform the reps with a greater range of motion. This version also allows you to perform the lift more safely without a spotter.

How it is performed: Grab the dumbbells from the rack and position yourself at the end of the bench. Have the weight rest on your lower thighs before beginning. To get the dumbbells into the correct position, lay back and use your knees to get the weights up to your shoulders. The dumbbells shoulder be resting parallel to each other at about shoulder level as the starting position. You should now be lying on the bench with your feet flat on the floor, butt in contact with the bench, and the two dumbbells in place. Press the dumbbells above your head until your arms are fully extended. Instead of pressing straight up, move the dumbbells together in a parabolic motion touching them at the top. Carefully lower the weight back to the starting position. After you have completed your set, sit up to make sure that the dumbbells will end up on the same thigh position that they began.