Core Hold Chest Press
Targets: Chest, triceps, abs, butt, and hamstrings
- Holding an 8- to 10-pound dumbbell in each hand, lie faceup with upper back on a bench, knees bent 90 degrees and feet flat on ground. (Squeeze abs, glutes, and hamstrings to form a straight line from shoulders to knees.)
- Start with elbows bent 90 degrees and out to sides at chest level so that dumbbells are near rib cage, palms facing forward.
- Press dumbbells directly up so that arms are fully extended above chest (not shoulders).
- Do 3 sets of 15-20 reps.