Bench press with dumbbells - 11 workouts for a firmer bust - IMAGE - Women's Health & Fitness

2. Bench press

Lie with the middle of your  back on top of a stability ball  and make sure your shoulder blades have room to move. Your knees should be bent at a 90-degree angle. Hold dumbbells next to your arm pits with knuckles facing forward. Count to three as you push the weights up away from your chest, until your arms are almost straight above you. Slowly lower back to starting position using the same number of counts.

Why it works

This exercise works not only your chest muscles but your triceps too. The unstable surface of a stability ball also works your core muscles and helps to improve balance and co-ordination.