Dumbbell Bench Press
Chest TricepsFront delts Dumbbell weight × reps
| Primary muscle | Chest |
|---|---|
| Secondary | Triceps, Front delts |
| Equipment | Dumbbell |
| Logged as | weight × reps |
| Default jump | 2 kg per hand |
| Strength standard | Dumbbell bench press standards, one-rep max |
Cue
Elbows at 45 degrees; bring the bells together without clanking.
How to progress it in Beatweek
Dumbbell Bench Press runs on double progression: climb the rep range at one weight, then add 2 kg per hand and start the range again. The chip on the exercise card says which it is today; "Why?" gives the one-sentence reason.
- Rep range: a routine target of 8 means 8 to 10; a program rule brings its own range; otherwise it is read from your history.
- Some set under the top: same weight, beat each set by a rep.
- Every set at the top and the last session was not brutal (average RPE at or under 8.5): add 2 kg per hand, every set back to the bottom of the range.
- Every set at the top but it was brutal: same weight, same reps, own it.
- Two sessions in a row with half the sets 2 reps under the bottom: deload 10 %, floored to the increment and never below the bar.
The rule set is in How Beatweek decides what you should lift today. Only completed working sets count; warm-ups and drop sets are ignored. Weights the engine computes are multiples of the increment and never below the bar.
Dumbbell Bench Press counts toward the dumbbell bench press strength standard: see where your lift stands in the dumbbell bench press standards by bodyweight, or turn a set into a max with the dumbbell bench press one-rep max calculator.
In these programs
- Push/Pull/Legs 6-day — Push 2
- Upper/Lower 3-day rotation — Upper 3Pro
Log it in Beatweek
Add Dumbbell Bench Press to a workout and the set row pre-fills with your last numbers. From the second session the target is ghosted in before you lift.