There are only two sets here but with a significant emphasis on the eccentric on the first and last rep. Select a weight in which you can get 12-14 reps. Begin each set with a 30-second negative, followed by 10 normal tempo reps, finishing with a final 30-second negative.

This article gives you the 12 best exercises to build mass in the necessary areas for a stronger bench press. Body-part by body-part, exercise by exercise, it’s all here.

Three Incline Dumbbell Press variations including elevators, alternating, and Duo.

Mountain Dog Style Dumbbell Bench Press with 2 half reps followed by a full rep with rotaion

It’s an event that can bring even the strongest of men to their knees. However, this program might be all you need to get the better of it.

Flat Dumbbell Presses

Alternate DB Incline Press

Incline Dumbbell Press using strip sets

This variation of the dumbbell bench press is probably the easiest on your shoulders.