Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Dumbbell Incline Bench Press
3 sets · 10 reps · 75s rest
Set the bench to about 30 degrees and press without locking the elbows hard. The upper chest does the work.
Steps
Set a bench to a 30 to 45 degree incline and sit with a dumbbell resting on each thigh.
Kick the dumbbells up to your shoulders one at a time, then lie back with the weights at chest height.
Pull your shoulder blades back and down into the bench with feet planted flat on the floor.
Press both dumbbells straight up until the arms are fully extended and the weights nearly touch overhead.
Lower under control to chest level with elbows tracked at about 45 to 60 degrees from the torso.
Pause briefly at the bottom, then press back up powerfully, finishing each rep with a strong lockout.
Cues
Shoulders set.
Lower under control.
Press up and in.
Common mistakes
Letting the elbows flare straight out, which strains the front shoulders and shifts work off the chest.
Setting the bench too steep, which turns the press into a shoulder press and loses the upper-chest focus.
Bouncing the dumbbells at the bottom or stopping short, missing the productive stretch on the chest.
Pressing the dumbbells out wide rather than straight up, which destabilizes the lift and shortens the press.
2. Dumbbell Decline Bench Press
3 sets · 10 reps · 75s rest
A slight decline keeps the shoulders comfortable. Lower to the chest and press back up without bouncing.
Steps
Set the bench to a slight decline and lock your feet under the foot pads at the bottom.
Lie back with a dumbbell in each hand resting on your thighs, then kick them up over your chest.
Press the dumbbells up until the arms are fully extended and the weights are stacked over your shoulders.
Lower the dumbbells slowly to chest level with the elbows tracked at about 45 to 60 degrees.
Pause briefly when the dumbbells reach the side of your lower chest, holding upper-back tension.
Press the dumbbells back up explosively by driving through the chest and triceps to full extension.
Cues
Feet planted.
Lower to the chest.
Press evenly.
Common mistakes
Letting the elbows flare to 90 degrees, which strains the front shoulders and weakens the chest drive.
Pressing the dumbbells together so they clack at the top — wasted range and no extra chest work.
Setting up too steep a decline so the lift turns into a strange overhead press instead of a chest move.
Cutting the range short and pressing only the top half, missing the deepest stretch on the chest.
3. Dumbbell Incline Chest Fly
3 sets · 12 reps · 60s rest
The incline moves the stretch to the upper chest, near the collarbone.
Steps
Set a bench to a 30 to 45 degree incline and sit with a light dumbbell resting on each thigh.
Lie back with a dumbbell in each hand, palms facing each other, and arms pressed straight up over the chest.
Set a slight bend in the elbows and hold that bend fixed for the rest of the set.
Lower the dumbbells out to the sides in a wide arc until you feel a deep stretch across the upper chest.
Pause briefly at the bottom with the chest open and the shoulder blades pinned back into the bench.
Squeeze the chest to bring the dumbbells back together overhead, stopping just short of touching.
Cues
Ribs stay down.
Wide arc.
Feel the upper chest.
Common mistakes
Bending the elbows mid-rep, which turns the fly into a sloppy press and loses the chest isolation.
Going too heavy, which forces the elbows to collapse and stresses the front shoulders.
Crashing the dumbbells together at the top instead of pausing for a controlled chest squeeze.
Pulling the shoulder blades off the bench, rolling the shoulders forward and risking shoulder strain.
4. Dumbbell Lateral Raise
3 sets · 12 reps · 60s rest
Raise to shoulder height and no higher, with a small bend in the elbows. Light weight beats momentum here.
Steps
Stand tall with a dumbbell in each hand, arms at your sides, palms facing your thighs.
Set a slight bend in the elbows and lock that bend in place for the rest of the set.
Brace the core, pull the shoulders back and down, and resist any urge to swing the torso.
Raise both dumbbells out to the sides in a wide arc until the arms reach shoulder height.
Pause briefly at the top with the wrists, elbows, and shoulders all roughly in one straight line.
Lower the dumbbells under control over 2 to 3 seconds back to the start, fighting tension the whole way.
Cues
Soft elbows.
Raise to shoulder height.
Lead with elbows.
Common mistakes
Swinging the torso to throw the dumbbells up, which lets the traps and momentum take over.
Lifting the dumbbells higher than shoulder height, which shifts work off the side delts onto the traps.
Letting the elbows straighten and bend mid-rep, sneaking the biceps and front delts into the work.
Going too heavy, which collapses form and removes the isolation the lift is designed for.
5. Dumbbell Front Raise
3 sets · 12 reps · 60s rest
Isolates the front shoulder. If the lower back arches, the weight is too heavy.
Steps
Stand tall with a dumbbell in each hand resting on the front of your thighs, palms facing back.
Set your feet shoulder-width apart, brace your core, and pull your shoulders down and back.
Lift one or both dumbbells straight forward with a slight bend held in the elbows.
Stop the lift when the dumbbells reach shoulder height and the arms are roughly parallel to the floor.
Pause for a beat at the top with the dumbbells level, holding tension in the front delts.
Lower the dumbbells slowly back to the thighs over 2 to 3 seconds, then repeat for reps.
Cues
Thumbs up.
Stop at eye level.
Lower slowly.
Common mistakes
Swinging the torso back to throw the dumbbells up, which steals work from the front delts.
Lifting past shoulder height into the upper traps, which removes the front delt focus.
Bending the elbows heavily mid-rep, which turns the lift into a curl-and-press hybrid.
Going too heavy and shrugging the shoulders up at the top instead of keeping them pinned down.
6. Dumbbell Skullcrusher
3 sets · 10 reps · 60s rest
Keep the elbows pointing at the ceiling and lower toward the forehead slowly. Stop if the elbows ache.
Steps
Lie on a flat bench with a dumbbell in each hand pressed straight overhead with palms facing each other.
Plant your feet on the floor and pull your shoulder blades back and down into the bench.
Keep your upper arms locked vertical with elbows pointing straight up at the ceiling.
Lower the dumbbells slowly toward the sides of your forehead by bending only at the elbows.
Pause briefly when the dumbbells reach ear level and you feel a deep stretch in the triceps.
Extend the elbows to drive the dumbbells back up to the starting position and squeeze the triceps.
Cues
Upper arms still.
Bend at elbows.
Finish with triceps.
Common mistakes
Letting the upper arms drift back toward your face, which turns the lift into a pullover.
Flaring the elbows out wide, which loads the shoulders instead of isolating the triceps.
Dropping the dumbbells down too fast and bouncing out of the bottom, which risks the elbows and forehead.
Stopping the lockout short and skipping the squeeze at the top, where the triceps fully shorten.
7. Dumbbell Seated Overhead Tricep Extension
3 sets · 10 reps · 60s rest
The overhead position stretches the triceps fully. Start light and keep the elbows narrow.
Steps
Sit on a bench with back support and hold one dumbbell vertically with both hands cupping the top plate.
Press the dumbbell straight overhead with arms fully extended and elbows close to your ears.
Brace your core and keep your back flat against the bench throughout the set.
Lower the dumbbell slowly behind your head by bending only at the elbows until you feel a deep triceps stretch.
Pause briefly in the stretched position, keeping the upper arms still and pointing straight up.
Extend the elbows to drive the dumbbell back overhead, squeezing the triceps hard at the top.
Cues
Elbows point forward.
Lower behind the head.
Ribs stay down.
Common mistakes
Letting the elbows flare wide, which shifts load off the triceps and into the shoulder joint.
Moving the upper arms forward and back instead of keeping them locked vertical, turning the lift into a press.
Cutting the bottom range short and missing the deep stretch where most growth happens.
Going too heavy and dropping the dumbbell down hard, which puts the elbows and back of the head at risk.
8. Dumbbell Tricep Kickback
3 sets · 12 reps · 45s rest
A light finisher for the triceps. The upper arm stays parallel to the floor; only the forearm moves.
Steps
Stand with a dumbbell in one hand and a slight bend in your knees.
Hinge forward at the hips until your torso is at about 45 degrees and your back is flat.
Pin your working upper arm against your side with the elbow bent at 90 degrees.
Extend the elbow to swing the dumbbell straight back behind you until the arm is fully locked out.
Squeeze the triceps hard at the top with the dumbbell behind you and the upper arm still pinned.
Lower the dumbbell back down to the bent-elbow start, then repeat for reps before switching arms.
Cues
Upper arm still.
Extend fully.
Light is fine.
Common mistakes
Letting the upper arm drop or swing during the lift, which turns the kickback into a row.
Going too heavy and using momentum, which makes the triceps work disappear from the lift.
Cutting the lockout short and not fully extending the elbow, where the triceps fully shorten.
Rounding the lower back instead of hinging with a flat back, which puts the spine at risk.