A Typical Session
23 Min
Warm-up
5m
Main Set
13m
Finisher
5m
8 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Builds upper chest and shoulder strength for balanced upper body tone.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
60s
How to Perform
- 1.Sit on an incline bench holding dumbbells at shoulder height.
- 2.Press the weights up until your arms are straight.
- 3.Lower slowly until elbows are at 90°, then repeat.
Pro Tips
- •Avoid flaring your elbows outward too much.
- •Control the descent for time under tension.
- •Exhale while pushing, inhale while lowering.
Equipment
Incline Bench · Dumbbells
Safety
Avoid excessive arching of your lower back.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.