Dumbbell upper body Workouts

Chest
Bench Press.
Lie face up on an exercise bench, knees bent and feet flat on the floor.
Hold the dumbbells on each side of your chest, palms facing your feet.
Your elbows should be pointing down, a few centimetres below the plane of your back.
Slowly press the dumbbells upward so that they come together, rotating your wrists so your palms face each other.
Extend your arms straight above your chest, but stop before your elbows lock.
Slowly lower the weights back to the starting position.
Do 8 to 12 repetitions.
Shoulders
Military Press.
Sitting on a chair or exercise bench, with your feet firmly on the floor, grasp a pair of dumbbells with your palms facing in.
Slowly raise the weights to shoulder height, rotating your palms forward as you go up. This is your starting position.
Now press the weights straight above your head, stopping before you lock your elbows.
At the top of the movement, the weights should be shoulder-width apart.
Lower the weights to shoulder height.
Do 8 to 12 repetitions.
Shoulders/Neck/Back
Standing Upright Row. In a standing position, grasp a pair of dumbbells and hold them against the front of your legs with your thumbs pointing toward each other.
Now lift the weights, keeping them close to your body, until they are just below your chin.
Hold for 2 seconds, then slowly lower the weights back to the starting position.
Perform 8 to 12 repetitions.
Back and Chest
Pullover.
Lie face up on an exercise bench so the top half of your head extends past the end of the bench. Your feet should be flat on the floor.
Hold a single dumbbell above your chest so it’s vertical and the top plate rests comfortably on the palms of your hands, thumbs around the handle. This is the starting position.
Slowly lower the weight behind your head in a semicircular motion, bringing it as far down as you can without strain.
Hold...