Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Steady Opener55 lbs

Match your last starting set to groove technique.

  • • Last top set: 75 lbs × 6 reps.
  • • 69% of Modern Era PR.
Progression Push58 lbs

Nudge the load forward while staying crisp.

  • • 73% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -7.4%
Days Since Last Session6
% of Modern Era PR93.8%
Days Since PR508

Recent Workouts

LastJan 8(6d ago)
55→75 lbs
3 sets · 25 reps · 1,575 vol
-1Jan 5(9d ago)
50→70 lbs
3 sets · 30 reps · 1,760 vol
-2Jan 2(12d ago)
45→65 lbs
3 sets · 29 reps · 1,525 vol
-3Dec 2, 2025(43d ago)
40→70 lbs
3 sets · 32 reps · 1,700 vol
-4Feb 16, 2025(332d ago)
40→45 lbs
2 sets · 40 reps · 1,700 vol

PR Progression (Modern Era)

80 lbAug 24, 2024(508d ago)
1 set6 reps480 vol
75 lbAug 5, 2024(527d ago)
1 set8 reps600 vol
70 lbJul 26, 2024(537d ago)
1 set12 reps840 vol
70 lbJul 18, 2024(545d ago)
1 set8 reps560 vol
65 lbJul 16, 2024(546d ago)
1 set12 reps780 vol
60 lbJun 4, 2024(588d ago)
1 set12 reps720 vol

Rep Range Records

1RM98 lbs · 12 repsJul 26, 2024 (537d ago)(from 70 lbs)
3RM—
5RM80 lbs · 6 repsAug 24, 2024 (508d ago)
8RM75 lbs · 8 repsAug 5, 2024 (527d ago)
10RM70 lbs · 10 repsAug 5, 2024 (527d ago)
12RM70 lbs · 12 repsJul 26, 2024 (537d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    21% of sessions
  2. 2.
    Machine Chest Fly (Pec Deck)
    43% of sessions
  3. 3.
    Incline Dumbbell Flyes
    12% of sessions
  4. 4.
    Exercise Ball Crunch
    49% of sessions
  5. 5.
    Isolateral Plate Loaded Incline Press
    14% of sessions
  6. 6.
    Dumbbell Bicep Curl
    11% of sessions
  7. 7.
    Cambered Bar Incline Bench Press
    8% of sessions
  8. 8.
    Hanging Straight Leg Raise
    9% of sessions
  9. 9.
    Cable Crunch
    15% of sessions
  10. 10.
    Isolateral Plate Loaded Press
    7% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)75 lbsR1-82026-01-08
(60 days)75 lbsR1-82026-01-08
(90 days)75 lbsR1-82026-01-08
(180 days)75 lbsR1-82026-01-08
(365 days)75 lbsR1-162025-01-16
(Modern Era)80 lbsS8-24-242024-08-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
54.1
Avg. Improvement
0.2
Highest Weight (Modern Era)
80 lbs 2024-08-24
Latest Weight
75 lbs 2026-01-08
Lowest Weight
20 lbs 2020-06-26 16:39:19
Days
100
Sets
342
Gap
15
Highest Volume (Modern Era)
1045 2024-08-02
Reps avg. improvement
0.05

Workout History

R1-83 sets
55 lb
11
65 lb
8
75 lb
6
PR: 80 (508 days ago) [94%]
M1-53 sets
50 lb
12
60 lb
10
70 lb
8
PR: 80 (508 days ago) [88%]
F1-23 sets
45 lb
12
55 lb
12
65 lb
5
PR: 80 (508 days ago) [81%]
T12-23 sets
40 lb
12
55 lb
12
70 lb
8
PR: 80 (508 days ago) [88%]
Workout with Jason Kennedy. Most barbell benches he was spotting and helped with last 2 sets
U2-162 sets
40 lb
20
45 lb
20
PR: 80 (508 days ago) [56%]
Grip is making it difficult to continue
R1-164 sets
60 lb
12
65 lb
12
70 lb
12
75 lb
9
PR: 80 (508 days ago) [94%]