Bench Press (6 x 3)
All sets should be heavy. If you feel you can go up - go up. If you want to stay consistent across all 6 - do that. If you peacock and need to go down - that is ok as well. You will put your heaviest set as your score.
Make sure if you are going anywhere NEAR where you might fail, that you have a spot or are in a safety cage or AT LEAST don't have clips on your bar so you can dump it.
Lay flat on the bench and ideally keep your heels down and butt on the bench throughout. If you are short you can put some plates where your feet will go so that you can keep the heels down.
Hands should be just outside of the shoulders. Make sure you wrap your thumb.
Lower the bar to your chest. Keep the elbows IN and shoulders pulled back. Touch the chest with the bar and press to lock out.
Rest around 2 min between sets.
Dumbbell Bench Press (4 x Max Reps)
For this you will choose a weight that will allow you to get at least 8-10 reps, but no more than 15 or so per set.
Guys a good weight to start is 50#-70#. Ladies try 25#-45#.
Bring the dumbbells all of the way to the chest and press all of the way to lockout!