Generally speaking, the flat barbell bench press and the upward inclined dumbbell bench press are trained for 5 groups *5-8 times in the fixed group, and then the weight is gradually reduced for 3-4 groups of dumbbell bench presses, at which time the weight needs to be slightly lighter. If the bench press is put in the first place, the weight of the first training event can be slightly larger and the number of groups can be slightly more. For example, 20kg for 3 groups * 12 times, and then 20kg for 4 groups * 10 times. If you put the upward dumbbell bench press in the first place, you can directly increase the number of groups. In addition, push-ups can be used as warm-up exercises, and simply do several 3-5 groups.
The above contents are for reference only. It is recommended to consult a professional fitness coach to get a more suitable training method.