Bench Press Progression

  1. Floor Press with Dumbbells (Both Arms Simultaneously) 

2. Floor Press with Dumbbells (Alternating Arms)

3. Floor Press with Dumbbells (Single Arm Options)

4. Dumbbell Bench Press (Both Arms)

5. Dumbbell Bench Press (Alternating Arms)

6. Floor Press with Barbell

7. Bench Press with Barbell