dumbbell bench press

Lie flat on a bench with your feet flat on the ground and your back pressed against the bench. Hold a dumbbell in each hand, with your palms facing forward and your arms extended above your chest. Lower the dumbbells slowly to the sides of your chest, keeping your elbows at a 90-degree angle. Pause for a moment, then push the dumbbells back up to the starting position, fully extending your arms. Repeat for the desired number of repetitions.