7. Dumbell press

As I said, from now on, I'm going to talk about just only for the chest for awhile.

Before I've already explained how to bench press, so for this time, I'm going to explain how to dumbell press.

First, you should lie down on a bench and your chest has to be opened to stretch all.

Second, you should slowly down the dumbell but always remember that the dumbell look like 11 when you see the form behind you. Besides, the degrees of dumbell up and down should be 45 which means up and down as if follwed reverse triangle. It also has three types of press the same as bench press.

Do 3 or 4 sets and each sets for 8~12 times after bench press.