Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Use a set of dumbbells to develop lean, metabolically active muscle mass safely and effectively with these strength-training moves (12 Photos)

Jessica Smith on Jan 28, 2013 at 4:06PM

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Lift Weights to Lose Weight: A Beginner's Guide to Strength Training

Vanessa Rogers

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Chest Press

Perk up your chest, tone your arms and sculpt your shoulders with this chest press exercise.

To do it: Lie on your back, knees bent, feet flat on the floor, hip width apart, holding dumbbells. Bend arms at 90 degrees, opening elbows out to the sides of shoulders (your arms should resemble a goal post), palms facing away from your head [as shown in photo A]. Inhale, and as you breathe out, brace your abs in tight and extend arms up, directly over the midline of your chest, bringing ends of dumbbells about 3 inches away from each other [as shown in photo B]. Hold for one count and then lower arms. Do 3 sets of 12 repetitions, taking a short 45-60 second rest in between sets.

Form Tip: Don’t let your elbows rest on the floor at the bottom of the press. Your arms should be barely touching the ground to help keep your muscles engaged the entire time.

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