Should you do the dumbbell press on a flat bench or an incline bench? I prefer the positioning of an incline dumbbell press, but there are benefits to both and different targeted muscle activation.

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The dumbbell press may be a staple in your push programme, but there are other effective exercises out there that can help you achieve boulder shoulders. That's not to say they're not an excellent ...

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Slowly return the dumbbells to the starting position. A military press, also known as a shoulder press, targets the muscles in your shoulders, arms, and chest. It can be done seated or standing.

On that note, the dumbbell chest press is not a move to do with heavy weights. Samuel suggests starting at about half the amount you're using for dumbbell bench presses, then adjusting from there ...

After a quick warm up the main workout is broken down into five rounds, with each targeting a different area of the body. Round one is legs, round two is upper body, round three is abs and core, round ...

Step back down. Repeat for 3 sets of 8 reps. Start with dumbbells racked at shoulders, palms facing each other. Press the dumbbells overhead until arms are straight, standing tall throughout.