Dumbbell Bench Press-works your chest muscles (pectorals or pecs), your shoulders (deltoids) and the triceps muscles in the back of you upper arm.
Exercise should be done on a bench but can be done on the floor.
Starting Position- Lie on your back on a bench with your keens bent and feet flat on the floor. Bend your arms so that your elbows are parallel to your shoulders and your forearms are at right angles to you uppers arms. Note: don't let your upper arms drop below shoulder level.
The Move- Push the weights straight up so that your arms are extended directly over your shoulders, then return the weights to your chest. ( Your should feel the effort come from your chest, not your arms)
Dumbbell Flys (works chest, shoulders, and triceps)
Starting Position - Lie down on bench with your knees bent, your feet flat on the floor. Exercise should be done on a bench but can be done on the floor.
The Move - Hold your arms out above your chest at shoulder level. Your elbows should be slightly flexed. Slowly lower the weights to the side until they reach shoulder level; then return to the starting position.
Note: Don't use too much weight when you first start doing this exercise, you could injure you elbows.
Lateral Raises (works shoulder muscles (deltoids). Women should start with five pound dumbbells; men can use ten to fifteen pounds. You can also do this exercise without any weights.
Starting Position - Do this exercise standing up or seated position, with knees bent slightly, bend at the waist.
The Move - Lift the weights to the side until they reach shoulder lever, return to starting position.