5 × 8–12 reps – 4210 tempo

• Set the bench at 30–45° for chest focus.

• Keep feet flat on the floor and core engaged.

• Hold dumbbells above the chest with palms facing forward.

• Lower until elbows are just below bench height, keeping wrists straight.

• Press back up under control, chest lifted and shoulders anchored.

5 × 8–12 reps – 4210 tempo

• Lie flat on the bench with feet planted for stability.

• Hold dumbbells above the chest with palms facing forward.

• Keep wrists straight and elbows at about 45° to the body.

• Lower the dumbbells slowly until elbows are just below bench height.

• Press the dumbbells back up together, extending arms without locking elbows.

5 × 8–12 reps – 4210 tempo

• Lie flat on the bench with feet planted and core engaged.

• Hold dumbbells above the chest with a slight bend in the elbows.

• Open arms wide in a controlled arc until elbows are level with the bench.

• Keep wrists neutral and avoid dropping too deep at the bottom.

• Squeeze the chest as you bring the dumbbells back together above the chest.

5 × 8–12 reps – 4210 tempo

• Attach a rope to the low pulley and face away from the machine in a staggered stance.
• Hold the rope overhead with elbows bent and pointing forward.
• Keep core braced and back neutral, avoiding arching.
• Extend arms overhead until fully straight, squeezing through the triceps.
• Control the return, keeping elbows fixed close to your head.