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TRAIN THE SAME BODY PART

ALL CORE + CONDITIONING EXERCISES

01Forearm Plank3 × 30–45 sec02Side Plank3 × 30 sec / side03Dead Bug3 × 10 / side04Bird Dog3 × 8 / side05Lying Leg Raise3 × 10–1206Bicycle Crunch3 × 16 total07Russian Twist3 × 16 total08Mountain Climber4 × 30 sec09Jumping Jack4 × 45 sec10High Knees4 × 30 sec11Hollow-Body Hold3 × 20–30 sec12Ab-Wheel Rollout3 × 8–1213Kneeling Cable Crunch3 × 12–1514Hanging Knee Raise3 × 10–1215Pallof Press3 × 10 / side16Cable Wood Chop3 × 10 / side17Bear Crawl4 × 20 m18Reverse Crunch3 × 12–1519Flutter Kick3 × 30 sec20Farmer’s Carry4 × 30 m

UPPER BODY / PUSH

Dumbbell Press

A stable horizontal press that develops the chest, shoulders, and triceps.

SETS / REPS4 × 8–10
REST90 sec
LEVELAll levels

MOVEMENT ILLUSTRATION

SEE THE MOVEMENT.

A six-frame Dumbbell Press reference. Follow the setup, controlled working path, return, and reset with the same form.

Dumbbell Press technique — set position

01SETBuild a stable starting position.

Dumbbell Press technique — brace position

02BRACECreate tension before moving.

Dumbbell Press technique — lower position

03LOWEREnter the range with control.

Dumbbell Press technique — work position

04WORKMove through the strongest path.

Dumbbell Press technique — return position

05RETURNControl the return phase.

Dumbbell Press technique — reset position

06RESETFinish balanced and repeat.

DO

WHAT YOU NEED TO DO

  • Feet stay planted
  • Wrists over elbows
  • Control the bottom
  • Finish each set with clean technique
DON'T

WHAT TO AVOID

  • Do not hold your breath for the entire set.
  • Do not continue after the hips, ribs, or lower back lose position.
  • Do not choose speed over control.

STEP BY STEP

MOVE WITH CONTROL.

  1. Lie on a bench with feet firmly planted.
  2. Hold dumbbells over the chest with wrists stacked over elbows.
  3. Lower with control until elbows are just below the bench line.
  4. Press up and slightly inward without clashing the weights.
STOP IF SOMETHING FEELS WRONG.

Muscle effort is expected; sharp pain, dizziness, numbness, or unusual discomfort is not. Reduce the load or range, stop the exercise, and seek qualified guidance when needed.