4 × 8-12reps -2010 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.

4 × 8-12reps -2010 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.

4 × 8-12reps -2010 tempo

• Lie across a flat bench with upper back supported and feet planted.
• Hold one dumbbell above chest with palms against the top plate.
• Keep elbows slightly bent and core braced to avoid arching.
• Lower dumbbell in an arc behind head until chest and lats stretch.
• Pull back over chest in same arc, stopping above sternum.

4 × 8-12reps -2010 tempo

• Set the bench to a 30–45° incline and sit with feet planted firmly.
• Hold dumbbells above the chest with palms facing forward.
• Keep core braced and shoulders anchored to the bench.
• Lower dumbbells slowly until elbows are just below bench height.
• Press dumbbells back up together until arms are extended without locking elbows.