The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Learn how to do a dumbbell chest press with personal trainer Rob Smyth from F45 Training


How to do it: Lying on a bench with your feet on the floor, start with your arms outstretched above your chest holding the dumbells. Breathe in and gradually bend the elbows to 90 degrees. Exhale and give a big push through the arms back up.



Beginner: Start with 3kg and complete 12 full range of motion reps.
Experienced: Lift 8kg dumbbells and complete 12 reps.


*Weight-loss results will vary and are down to your individual circumstances and the amount of weight you have to lose.