A Complete 30 Minute Workout To Build Lean Muscle

#3 Dumbbell Bench Press

Not only does the dumbbell bench press target the pectoral muscles, but also tones the biceps, forearms, triceps, shoulders and the abs, making it a complete upper body exercise.

Also, read 6 Intensive Forearm Workouts For Guaranteed Muscle Growth.

Instructions:

Step 1: Lie on a flat bench in a supine position and position your feet firmly on the floor. Hold the dumbbells in both the hands and position them such that the upper arms are in line with the torso. Ensure that the palms are facing away from the body and the lower arms make a 90-degree angle with the upper arms.

Step 2: Gradually lift the dumbbells towards the ceiling until the arms are fully extended and perpendicular to the body.

Step 3: Hold the extension for a second and return to the initial position.

Perform 3 sets of dumbbell bench press. Each set should contain around 10-12 reps.

Important tip: Focus on a proper form while performing this exercise, as an improper form could lead to a serious rotator cuff injury.

Next up: Lat Pulldown