01
HOW TO PERFORM IT
Make every rep comparable.
SetupSet the bench to a moderate incline and bring the dumbbells into a stable starting position above the upper chest. Keep your feet planted and your shoulder blades supported by the bench.
ExecutionLower both dumbbells under control until you reach a comfortable pressing depth, then press them upward while keeping the forearms stable and the shoulders controlled.
Key cueKeep the bench angle and range consistent before judging progress.
02
WHAT TO TRACK
Record more than the weight.
Record the weight of each dumbbell, repetitions and RIR, and keep the bench angle consistent between sessions.
03
HOW TO PROGRESS
Change one useful variable at a time.
Build control and repetitions within the target range before moving to the next practical dumbbell increment.