A) Main Strength

Bench press progression

In 5-7 sets:
Build up to a heavy 3 rep
Drop sets:
2x3@90% of heavy 3

B) Accessory Strength

15-12-9
Incline dumbbell bench press@moderate-heavy weights
- try to increase weight from set to set.
12-15 seated banded row after each set@blue/purple/green band

3 sets
10-15 banded chest fly@red/blue band
10-15 barbell upright rows@empty/light barbell

C) For quality
50 double dumbbell curl to press
* Complete 5 push ups for breaking the set.
* Choose a light-moderate weight you can complete about 10-15 reps with when fresh.