2×/week8 weeks
Beginner Full Body 2×
Two simple full-body sessions a week to learn the main movements and build a base.
BeginnerGeneral fitness60 min
ChestBeginnerCompound
Dumbbell Bench Press
Flat dumbbell press, friendly to shoulders.
Benefits
- Free path that suits most shoulders
- Good chest stretch at the bottom
How to do it
- Kick the dumbbells up with your knees to start
- Elbows about 45° from the body
- Control the descent for 2 seconds
Common mistakes
- Half reps
- Wrists bent back under load
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 120 s
- Reps in reserve
- 2
- Load step
- 1 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a severe or worse shoulder limitation; use an easier alternative.
Alternatives
No equipment
Easier
Harder
Programs that use it
3×/week8 weeks
Beginner Full Body 3×
Three short full-body sessions a week for new lifters.
BeginnerBuild muscle60 min
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
3×/week8 weeks
45-Minute Express 3×
Three time-efficient full-body sessions built on supersets.
NoviceBuild muscle45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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