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These would be exercises like the incline press and chest fly, working up to two sets of 5–8 reps for each. And Friday would be back to the bench for what Welch calls a “dynamic effort” day.

These would be exercises like the incline press and chest fly, working up to two sets of 5–8 reps for each. And Friday would be back to the bench for what Welch calls a “dynamic effort” day.

Bench press, a fundamental strength-training exercise that targets the chest, shoulders, and triceps, is a favorite among gym enthusiasts.

Can a Dumbbell Chest Press Replace a Bench Press? Yes, if you prefer the dumbbell press, then you sub bench press in your programme for it. Realistically, if we're not training for powerlifting ...