Yes, it will hurt, but with Hany Rambod guiding you, you can be confident it'll be worth it.
| Hany Rambod's Chest Training Tips
Flat-bench dumbbell press:
I prefer using dumbbells on the flat bench, because you can get a greater range of motion than you can with a barbell. Bring your hands in closer for a tight contraction, depending on the size of the dumbbells being used.
Close-grip bench press:
Place your hands just inside shoulder width and keep your elbows close to the body. Contract your triceps hard at the top of the movement.
This version, as opposed to the parallel bars, lets you maintain an upright body position, which puts more stress on the triceps. Make sure the distance between benches allows for a full range of motion.
Any time you see the words "up to 7 sets" in the programming, that indicates an FST-7 set. For those sets, keep rest time minimal, such as 30-45 seconds, and whenever possible, flex the target muscle for 5-10 seconds during the rest period.
During Phase Two, these sorts of intensity-boosting techniques will only get more important, and you'll start combining movements into FST-7 supersets. For now, just go do the work and start growing!