Dumbbell Bench Press

The Bench is most men's favorite lift, but I personally hate it. The form is tricky and barbells can kill you. Therefore, I recommend the Dumbbell alternative. Safer because you can always drop the weights; more difficult because you have stabilize them in 3 dimensions with your shoulders.

Coach Stevo's Top Tips

• Start with the weight on your knees and roll back into the bottom position.
• Pull your shoulder blades together the entire time.
• Don't lower the weight, pull it down.

Push Ups

The push up is the Godfather of bodyweight exercises. It works everything form the hips up, and you can perform it anywhere. The first video demonstrates a traditional, USMC-style push up. If this is too difficult, try the progressive phases offered in the second video. But never do push ups from your knees, or "girl style" push ups. They aren't bad, they are just a waste of your time. Finally, try Zuzana's One-Leg Push Ups. Or just watch the video on 'repeat.'

Coach Stevo Top Tips

• Pack your shoulders.
• Drop your elbows below 90 degrees.
• If you are interested in volume, work on going fast. 

Traditional, USMC-Style

Progression

Bodyrock!