Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets34 lbs

Ease back in after 287 days away.

  • • Last session opened with 2 sets.
  • • 43% of Modern Era PR.
Steady Opener40 lbs

Match your last starting set to groove technique.

  • • Last top set: 45 lbs × 20 reps.
  • • 50% of Modern Era PR.
Progression Push42 lbs

Nudge the load forward while staying crisp.

  • • 53% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -43.3%
Days Since Last Session287
% of Modern Era PR56.3%
Days Since PR463

Recent Workouts

LastFeb 16(287d ago)
40→45 lbs
2 sets · 40 reps · 1,700 vol
-1Jan 16(318d ago)
60→75 lbs
4 sets · 45 reps · 3,015 vol
-2Jan 1(333d ago)
60→70 lbs
4 sets · 40 reps · 2,580 vol
-3Dec 20, 2024(345d ago)
50→65 lbs
4 sets · 45 reps · 2,565 vol
-4Dec 13, 2024(352d ago)
40→60 lbs
5 sets · 60 reps · 3,000 vol

PR Progression (Modern Era)

80 lbAug 24, 2024(463d ago)
1 set6 reps480 vol
75 lbAug 5, 2024(482d ago)
1 set8 reps600 vol
70 lbJul 26, 2024(492d ago)
1 set12 reps840 vol
70 lbJul 18, 2024(500d ago)
1 set8 reps560 vol
65 lbJul 16, 2024(502d ago)
1 set12 reps780 vol
60 lbJun 4, 2024(544d ago)
1 set12 reps720 vol

Rep Range Records

1RM98 lbs · 12 repsJul 26, 2024 (492d ago)(from 70 lbs)
3RM—
5RM80 lbs · 6 repsAug 24, 2024 (463d ago)
8RM75 lbs · 8 repsAug 5, 2024 (482d ago)
10RM70 lbs · 10 repsAug 5, 2024 (482d ago)
12RM70 lbs · 12 repsJul 26, 2024 (492d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    22% of sessions
  2. 2.
    Machine Chest Fly (Pec Deck)
    44% of sessions
  3. 3.
    Incline Dumbbell Flyes
    13% of sessions
  4. 4.
    Exercise Ball Crunch
    51% of sessions
  5. 5.
    Isolateral Plate Loaded Incline Press
    14% of sessions
  6. 6.
    Dumbbell Bicep Curl
    12% of sessions
  7. 7.
    Hanging Straight Leg Raise
    9% of sessions
  8. 8.
    Isolateral Plate Loaded Press
    7% of sessions
  9. 9.
    Cable Crunch
    15% of sessions
  10. 10.
    Cable Rope Overhead Triceps Extension
    13% of sessions
Action: Try 50 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)75 lbsR1-16(318 days ago)2025-01-16
(Modern Era)80 lbsS8-24-24(463 days ago)2024-08-24
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
54
Avg. Improvement
0.21
Highest Weight (Modern Era)
80 lbs 2024-08-24
Latest Weight
45 lbs 2025-02-16
Lowest Weight
20 lbs 2020-06-26
Days
96
Sets
330
Gap
45
Highest Volume (Modern Era)
1045 2024-08-02
Reps avg. improvement
0.05

Workout History

U2-162 sets
40 lb
20 Reps
45 lb
20 Reps
PR: 80 (463 days ago) [56%]
Grip is making it difficult to continue
R1-164 sets
60 lb
12 Reps
65 lb
12 Reps
70 lb
12 Reps
75 lb
9 Reps
PR: 80 (463 days ago) [94%]
W1-14 sets
60 lb
12 Reps
65 lb
10 Reps
65 lb
10 Reps
70 lb
8 Reps
PR: 80 (463 days ago) [88%]
F12-204 sets
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
65 lb
9 Reps
PR: 80 (463 days ago) [81%]
F12-135 sets
40 lb
12 Reps
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
PR: 80 (463 days ago) [75%]
T12-102 sets
50 lb
12 Reps
50 lb
12 Reps
PR: 80 (463 days ago) [63%]
Hurt my lower back earlier sitting in the floor doing laundry. Not sure how. Made whole workout difficult and lower eeights