START
Dumbbell Bench Press
Upper A · SUN
3
sets
10–12
reps
90s
rest
ChestTricepsFront delts
Log sets
0 / 3 sets
How to do it
1
Lie flat on bench, dumbbells at chest level
2
Elbows at 45° from your torso, not flared straight out
3
Press up until arms almost straight, squeeze chest hard
4
Lower over 2 seconds back to start position
Quick cues
📐
Form
Elbows 45°, not 90°
💪
Feel
Chest squeezing at the top
🎯
Key
2 sec down builds more muscle
⚠️
Avoid
Don't let dumbbells drift apart