No bench, no problem.
With feet placed in a staggered position and knees slightly bent, hold a dumbbell in each hand; palms face out.
Beginning with the dumbbells in front of the body – leaning forward slightly and elbows bent – curl weights toward the shoulder before slowly lowering the dumbbells up and down.
Remember to alternate your stance with each set.
3. Seated Chest Fly Workout
This easy to do move can be done using the seated fly machine, ensure that the seat’s height is adjusted so that the handles line up with your chest. Sit with both your middle and lower back flush with the back of the seat. Your head should also be in line with the spine.
Grasp the handles. Push the handles forward slowly, as you squeeze your chest in the middle.
Breathe out during this part of the motion and hold the contraction for a second. Slowly return to starting position and inhale until your chest muscles are fully stretched.
4. Single Arm American Kettlebell Swing
Place one kettlebell between your legs. Push back with your butt (as though in a seated position) and bend your knees. Make sure that your back is flat as you straight ahead.
Swing the kettlebell between your legs forcefully. Quickly reverse the direction and drive through with your hips taking the kettlebell forward.
Let the kettlebell swing back between your legs and repeat. Alternate arms with each set.
Tip: when performing these moves, always keep in mind your level of conditioning. In other words, take it easy with the weights – start small and work your way up to a total body workout.