To perform a Dumbbell (DB) Flat Hammer Press, lay on a flat bench with your knees bent and feet on the bench. Hold the dumbbells with your palms facing each other and elbows out at about a 90-degree angle. To press the weight up, focus on contracting your pectoral muscles and think about bringing your elbows in towards each other. Do not touch the dumbbells at the top. Slowly return your arms to the starting position, making sure that the dumbbells are out further than your shoulders at the bottom.

#BPITeamAesthetics athlete, Tyrone Bell shows you how.

The DB Flat Hammer Press is part of your Friday Chest workout. Perform 3 sets of 10 reps, or 1 rep short of failure.