One-Arm Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets59.5 lbs

Ease back in after 2958 days away.

  • • Last session opened with 3 sets.
Steady Opener70 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 10 reps.
PR Attempt73.5 lbs

Go after a new modern era PR.

  • • —% of Modern Era PR.
Trend & Recovery
Days Since Last Session2958

Recent Workouts

LastOct 14, 2017(2958d ago)
70→90 lbs
3 sets · 30 reps · 2,300 vol

Rep Range Records

1RM—
3RM—
5RM—
8RM—
10RM—
12RM—

Frequently Paired

  1. 1.
    Decline Crunch
    100% of sessions
  2. 2.
    Barbell Bench Press
    100% of sessions
  3. 3.
    Reverse Flyes
    100% of sessions
  4. 4.
    Machine Chest Fly (Pec Deck)
    100% of sessions
Action: Try 95 lbs, aim for 6+ reps
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)N/A
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
76.7
Avg. Improvement
6.67
Highest Weight (Modern Era)
N/A
Latest Weight
70 lbs 2017-10-14
Lowest Weight
70 lbs 2017-10-14
Days
1
Sets
3
Gap
20
Highest Volume (Modern Era)
N/A

Workout History

S10-14-173 sets
🏆AT70 lb
10 Reps
🏆AT90 lb
10 Reps
70 lb
10 Reps
2sets: dumb press is own arm 5 reps each. Then shower set or both hands holding a 50 lb FB, 60 lb last set