5 × 8–12 reps – 4210 Tempo

• Lie flat on a bench with feet planted and dumbbells held above your chest, palms facing forward

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

• Keep wrists straight and elbows at ~45° angle from your body

• Press the dumbbells back up together until arms are extended without locking elbows

• Maintain a steady rhythm, chest lifted and shoulders anchored to the bench

5 × 8–12 reps – 4210 Tempo

• Lie flat on a bench with feet planted and dumbbells held above your chest, palms facing forward

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

• Keep wrists straight and elbows at ~45° angle from your body

• Press the dumbbells back up together until arms are extended without locking elbows

• Maintain a steady rhythm, chest lifted and shoulders anchored to the bench

5 × 8–12 reps – 4210 Tempo

• Lie flat on a bench with feet planted and dumbbells held above your chest, palms facing forward

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

• Keep wrists straight and elbows at ~45° angle from your body

• Press the dumbbells back up together until arms are extended without locking elbows

• Maintain a steady rhythm, chest lifted and shoulders anchored to the bench

5 × 8–12 reps – 4210 Tempo

• Lie flat on a bench with feet planted and dumbbells held above your chest, palms facing forward

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

• Keep wrists straight and elbows at ~45° angle from your body

• Press the dumbbells back up together until arms are extended without locking elbows

• Maintain a steady rhythm, chest lifted and shoulders anchored to the bench