Upper Body Basics

Start with weights you can handle for all 3 sets at the prescribed reps with form to spare. For most beginners:

• Incline dumbbell press — 15–25 lb (7–11 kg) per hand
• Dumbbell fly — 8–15 lb (4–7 kg) per hand (this is an isolation movement; lighter is correct)
• Bench press — the empty barbell (45 lb / 20 kg) is plenty for week 1

If you can't hit 12 clean reps with these weights, drop down. If 12 reps feels easy, finish at the prescribed reps and add weight next session — don't push past the rep target.

By the time you reach push-ups, you've already done 9 working sets of pressing — your chest and shoulders are tired. That's expected. Two scaling options:

• Incline push-ups — hands on a bench or sturdy box. Reduces the load by 30–50% so you can still hit the 10 reps clean.
• Knee push-ups — drop to your knees rather than your toes. Easier than incline, fine for the first few weeks.

Don't skip them. Push-ups are the only closed-chain pressing movement in the session and train shoulder stability that bench and dumbbell work doesn't.

They target the chest from different angles and force balance:

• Bench press — flat barbell, both arms locked together, max load potential
• Incline dumbbell press — angled bench, each arm works independently, more upper-chest emphasis
• Dumbbell fly — isolation move that hits the chest without involving triceps

Doing both compound presses also builds bilateral and unilateral strength, which means each arm gets to work without being carried by the dominant side. That balance pays off later when you progress to heavier loads.