Add the free-weight canon and bodyweight staples (16 exercises)
Squat/lunge: Barbell Squat, Goblet Squat, Bodyweight Squat, Lunge. Bench station: Bench Press, Incline Bench Press, Dumbbell Bench Press, Dumbbell Fly (the fly authors the face-on camera for its frontal arc). Dumbbell rack: Dumbbell Row, Dumbbell Shoulder Press, Dumbbell Curl, Lateral Raise - first uses of the dumbbell prop. Bodyweight: Push-Up, Pull-Up, Crunch, Dip. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
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<title>Dumbbell Bench Press</title>
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<title>Dumbbell Bench Press</title>
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# Dumbbell Bench Press
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The dumbbell press on the flat bench — a deeper, freer pressing arc than
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the bar, one weight in each hand.
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- **Category:** Main circuit
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- **Type:** Free-weight horizontal press (dumbbells)
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- **Targets:** Chest, front delts, triceps
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- **Prescription:** 3 × 8–12
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## Setup
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Sit with the dumbbells on your thighs, then lie back and kick them up to
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straight arms over the shoulders. Feet flat, shoulder blades pinched.
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## Execution
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1. Lower both dumbbells to the outside of the chest, elbows about 45°
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from the body.
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2. Reach a comfortable stretch — deeper than a bar allows.
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3. Press back up and slightly together to lockout.
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## Cues
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- The dumbbells travel in a shallow A-shape, not straight lines.
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- Keep the wrists neutral and stacked over the elbows.
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- Lower slowly; the stretch is where dumbbells earn their keep.
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## Common Mistakes
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- Clanging the weights together at the top.
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- Uneven pressing — one side racing ahead.
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- Dropping the dumbbells from lockout instead of walking them down.
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## Progression
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Add weight while both sides press evenly; pause reps in the stretch
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position.
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