CrossFit Dumbbell Upper-Body Workout. 5 Burpee squat presses; 10 Bent-over rows; ... Dumbbell Bench Press. Grab a set of dumbbells and sit on a flat workout bench (or on the floor).

With one dumbbell in each hand resting on your thighs, lie back onto the bench. Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and ...

The average bench press for a man will depend on their age, weight, and weightlifting experience. The average body weight for males in the United States is 199.8 lb .