1A Alternating Dumbbell Bench Press
Sets: 2 Reps: 8 (each arm) Tempo: 30X Rest: 60 Seconds
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up , and then lower it back to your chest. Now press the other weight , and lower it back down. That's one rep.