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Plan B

Dumbbell Bench Press

Chest · Triceps · Front delts

4Sets
6Reps
RIR 1-2Load

Swap reason — Only needs dumbbells + flat bench. Use the same 4 x 6 and choose a load that leaves 1-2 clean reps in reserve.

Sets done

0 / 4 · 6 reps · RIR 1-2

Illustration of correct Dumbbell Bench Press form
Quick form demoWatch on Muscle & Strength
  1. 1

    Lie on a flat bench with a dumbbell in each hand at chest height.

  2. 2

    Plant your feet and keep shoulder blades pulled back.

  3. 3

    Press the dumbbells up until your arms are straight.

  4. 4

    Lower under control until elbows are just below the bench line.

Back to dayMonday · Chest