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Below, Kai and Luke outline seven strength moves that prove your body is young and capable. Each exercise addresses a pillar ...

Should you do the dumbbell press on a flat bench or an incline bench? I prefer the positioning of an incline dumbbell press, but there are benefits to both and different targeted muscle activation.

Flat Dumbbell Press: 3-4sets X 10-20 Reps 2. Dumbbell Row on Bench: 3-4 sets x 10-20 Reps 3. Seated Overhead Triceps Extension: 4 sets 10-20 Reps 4.

a) Hold a dumbbell in each hand at your sides with palms facing forwards and arms straight down. Step your feet at shoulder-width apart, drive your heels into the ground, bend your knees ever so ...

Dumbbell Chest Press Lie flat on a bench, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows. Lower the bells slowly until they ...

How heavy should weights be for bench pressing? For absolute beginners, starting with 5-pound or 10-pound dumbbells is a good way to get comfortable with the bench press movement.

Keep the bench at a 45-degree angle. Sit on the edge of the bench, grip hold of the dumbbell and then rock back into the bench. Keep a neutral spin throughout and feet flat on the floor.

Whether you're using dumbbells or barbells (or kettlebells!), you'll want to set your body up to bench press for success. Follow these form cues, and you'll be in proper position. Feet Flat on the ...