Bring your arms into a right angle, with your elbow lined up slightly below your shoulder, your wrists neutral, and your knuckles facing the wall behind you. Take a seat on a weight bench, pick up the dumbbells from the floor, and slowly lower yourself onto the bench until you’re lying flat. To perform the chest press, grab two moderately heavy dumbbells and place them in front of you.

While it targets all the major muscles of the chest, it also works your shoulders and, when done correctly, even your back - making it a super efficient upper body strengthening exercise. The dumbbell chest press is a basic but incredibly popular movement.