Trains chest first, with real work landing on triceps, front delts.
These are the weights Forge's volume audit actually computes with — deliberately conservative, so compounds don't masquerade as full coverage. A 0.5 means a set counts as half a set for that muscle: meaningful help, not a replacement for direct work.
Same bench logic as barbell; dumbbells allow greater ROM and independent arm control.
Dumbbells to sides of chest; slight arc at top.
Derived from tempo research on this movement class — Schoenfeld BJ, Ogborn DI, Krieger JW.
Progresses by load: +1.25kg increments — upper-body pressing moves in smaller steps than squats and hinges because the muscles driving it are smaller.
Train with intention. Open Forge — it prescribes the weight, watches the reps, and does this arithmetic for every set you log.