Incline Dumbbell Press
Why it’s on the list: Dumbbell presses make everybody’s top 10 list, but with an adjustable bench you can do a number of things you can’t with a fixed bench. Our favorite: changing the angle of the incline from one set to the next, or from one workout to the next. Hitting a muscle from varying degrees of incline angles builds it more thoroughly.
In your workout: This is an occasional first movement, but it can easily go anywhere from first to third in your routine. Keep in mind, though, that the later you do this movement, the less weight you’ll likely be able to push.
For even crazier pumps with this exercise, try to slowly rotate the dumbbells from palms-forward to a palms-inward position during the concentric portion of the lift, really squeezing at the top. This slight change will cause you to medially rotate the upper arm, really recruiting your pec major.