Press your feet to the floor, and drive your glutes into the bench to keep your low back close to the bench. Keep the forearms perpendicular to the ground, and turn the head of the dumbbell in ...

Build strength, muscle, and cardio with compound exercises. No gym needed. Efficient, time-saving, and effective.

A military press, also known as a shoulder press ... with your feet flat on the floor. Hold a dumbbell in each hand, with your palms facing front toward the knees. Bend your elbows so that ...

How to do it: Lie faceup on the mat with knees bent, feet flat on floor, holding one or both dumbbells across hips. Press through heels to lift hips up toward ceiling. Keep core engaged ...

The dumbbell press may be a staple in your push programme ... but instead of standing you perform it sitting on the floor with your legs stretched out in front of you. This not only helps to ...