SEATED DUMBBELL OVERHEAD PRESS
Do: 4 sets of 8 reps (a) Hold a dumbbell in each hand and sit on an incline bench with your back flat to the bench; bend your elbows to 90° and raise them out to shoulder height, palms facing forward.
(b) Bracing your core, press the weights up until your arms are straight but not locked. Pause, then slowly reverse the movement back to the starting position. Rest for 30 secs between sets.