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Refer to the biomechanical instructions & cues below
DB Speed Bench
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Equipment Needed
Dumbbell
Target Muscle Group
Chest
Primary Goal
Strength / Resistance
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Instructions & Biomechanical Cues
Lie on a flat bench with dumbbells. Using a submaximal load (40-60% 1RM), lower the weights with control and explode upward with maximum acceleration and intent on every repetition. Focus on rapid bar velocity and tight core engagement throughout the set.
