Lying Dumbbell Press
Lay on the ground holding dumbbells in your hands (palms facing your legs). Your knees can be bent. Begin with the dumbbells fully extended above you.
Lower the dumbbells until your upper arm comes in contact with the ground. You can tuck your elbows to emphasize triceps size and strength, or to focus on your chest angle your arms to the side.
Pause at the bottom, and then bring the dumbbells together at the top by extending through the elbows. Repeat the exercise according to the training plan.