Total Body Workout: Prevent Overuse Injuries

Small Changes, Big Results

Freshen up your workout and tone up fast
By The Editors of Women's Health womenshealth

Dumbbell Bench Press

  1. Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells over your chest so that they're nearly touching. Your palms should be facing out, but turned slightly inward. Before you begin, pull your shoulder blades down and together, and hold them as tight as you can throughout the entire exercise.
  2. Without changing the angle of your hands, lower the dumbbells to the sides of your chest. Pause, then press the weights back up to the starting position as quickly as you can. Straighten your arms completely at the top of each repetition.
  • 3
  • 10-12


  • Step 1

  • Step 2

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