Eric calls this "the king of pressing movements" because no movement for the upper body (besides pull-ups) requires more muscle to be recruited to perform a single rep. Whether using dumbbells or a barbell, a proper bench press requires the legs to get involved. "As you press the bar away from you, your legs are actively driving the floor down as hard as possible," Eric explained, making this a full-body movement.
- Grab a set of dumbbells, and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.