Alternating Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 15 days away.

  • • Last session opened with 3 sets.
  • • 62% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 55 lbs × 8 reps.
  • • 73% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 76% of Modern Era PR.
Trend & Recovery
Momentum
Days Since Last Session15
% of Modern Era PR100.0%
Days Since PR15

Recent Workouts

LastDec 26, 2025(16d ago)
40→55 lbs
3 sets · 26 reps · 1,240 vol

PR Progression (Modern Era)

55 lbDec 26, 2025(16d ago)
1 set8 reps440 vol

Rep Range Records

1RM70 lbs · 8 repsDec 26, 2025 (16d ago)(from 55 lbs)
3RM—
5RM—
8RM55 lbs · 8 repsDec 26, 2025 (16d ago)
10RM40 lbs · 10 repsDec 26, 2025 (16d ago)
12RM—

Frequently Paired

  1. 1.
    One-Arm Cable Chest Press Crossover
    100% of sessions
  2. 2.
    High to Low Cable Flyes
    100% of sessions
  3. 3.
    Preacher Curl
    100% of sessions
  4. 4.
    Barbell Incline Bench Press
    100% of sessions
  5. 5.
    Standing One-Arm Biceps Cable Curl
    100% of sessions
  6. 6.
    Standing Biceps Cable Curl
    100% of sessions
  7. 7.
    Hammer Dumbbell Curl
    100% of sessions
  8. 8.
    Barbell Bench Press
    100% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)55 lbsF12-262025-12-26
(60 days)55 lbsF12-262025-12-26
(90 days)55 lbsF12-262025-12-26
(180 days)55 lbsF12-262025-12-26
(365 days)55 lbsF12-262025-12-26
(Modern Era)55 lbsF12-262025-12-26
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
47.7
Avg. Improvement
5
Highest Weight (Modern Era)
55 lbs 2025-12-26
Latest Weight
55 lbs 2025-12-26
Lowest Weight
40 lbs 2025-12-26
Days
1
Sets
3
Highest Volume (Modern Era)
440 2025-12-26
Reps avg. improvement
0.67

Workout History

F12-263 sets
🏆AT40 lb
10
🏆AT50 lb
8
🏆AT55 lb
8
PR: 55 (16 days ago) [100%]
Kind of hurts left shoulder