1A – Trap Bar Deadlift: Load the proper weight onto the trap bar, then position yourself in the middle of the bar with your feet hip-width apart. Grip the handles and hinge at your hips and keep your eyes forward, chest up, and back flat as you push through to a stand. Tighten your glutes at the top, pause briefly, then return to the starting position.1B – Dumbbell Bench Press: Sit at the end of a flat bench and place a dumbbell on each knee. Thrust your knees up to empower movement as you lie on your back and bring the dumbbells over your chest with your palms facing out. Lower the dumbbells to your chest while rotating your palms toward one another. Press the dumbbells up as you extend your arms until they’re straight, rotate the palms outward, and keep the core tight.