One of the key areas to work if you are building upper body strength is the chest. A simple exercise to help this is the Chest Press. This can be performed either lying on a weights bench, or on the floor. If you are a beginner then it is advisable to start this exercise on the floor as it ensures your arms stop at a 90 degree angle, and you do not over stretch your chest.

The video below demonstrates this dumbell technique on a weights bench – showing the steady and constant speed at which to perform the exercise, and the level of control necessary to not cause injury to yourself.