Hi, I'm Holly Del Rosso, and this is women's routines for bench press weightlifting. Yes ladies, we have to lift too. You really want to work out that area right between your shoulders and your chest. So if you've been complaining about flab lately, this is going to tone and tighten that area right on up. We're going to put you in an unstable surface, like a stability ball. You're going to grab two of your dumbbells, make sure your head is supported on the ball, hands right over your face and you're just going to come down, elbows shouldn't go lower than your shoulders and press. Right here, inhaling when you come down, exhaling when you come up. You want your glutes engaged. You don't want to drop right here, you want to keep yourself super high, back in a straight line and make sure that your abs are engaged the entire time. Next variation, 45 degree bench. You're going to grab your dumbbells, drop back onto your bench, engaging your core, your weights are going to go right over your face and come back down. Don't let your shoulders and your elbows get out of line with each other. They should be right in line, inhale when you come down, exhaling when you come up. You're going to feel this in your shoulders a little bit more than a regular bench press and you're also going to feel it in your upper chest. For best results possible, do this three times a week for three sets of 15 reps.