Execution Note & Instructions
Keep elbows slightly tucked at a 45-degree angle. Focus on peak contraction at the top and deep stretch at the bottom.
S1
12R
+5LB
S2
12R
+5LB
S3
10R
+5LB
S4
8R
+5LB
Execution Note & Instructions
Set bench to 30 degrees. Control the negative phase and squeeze upper pectoral fibers on each rep.
S1
8-10R
+5LB
S2
8-10R
+5LB
S3
12R
+5LB
Execution Note & Instructions
Maintain a fixed slight bend in your elbows throughout. Arc the dumbbells outward to maximize stretch.
S1
12R
+5LB
S2
12R
+5LB
S3
12R
+5LB
Execution Note & Instructions
Hold the peak squeeze for 1 full second at the center contraction point to exhaust muscle fibers.
S1
15R
+5LB
S2
15R
+5LB
S3
15R
+5LB