03 DUMBBELL BENCH PRESS 3 ROUNDS OF 10- 12 REPS

Set the bench to 30 degrees and lie on your back. Hold the weights by your chest, elbows in and palms facing each other ( A). With your feet planted, press up fast until your arms are straight, then squeeze your shoulder blades and engage your triceps to lower the weights over the course of three seconds ( B). Complete your reps, then hold on – there’s one move left.