Published on Mar 12, 2013
A question from MrEd12345678910 on my last Bench Press video:
"Man I'm on 30kg for 10 only been training for a few months any tips on gettin first rep up for heavier dumbells"
Now, as most of you know from watching my videos for so long, I use Power Hooks on my Dumbbells which whose very design and nature is to make progression with dumbbells faster and safer. It's no lie that if you can prepare your body for what is coming, you will be able to deal with it better. That's why lifts like deadlifts are such bastards... you either lift it or you don't... sometimes YOUR BODY IS NOT READY.
For most people, pressing with heavy dumbbells can be difficult. The usual reason is because they treat it like a wide dumbbell press like they would with light weights. They will fall back loosely, flap arms out to the side, snap their shoulders up and have to bail the weight.
For pressing on your own;
- Position dumbbells on legs / knees.
- Press chest into the dumbbells.
- Keep elbows in tight at your sides.
- Fall back on to the bench, lifting knees to keep weight on chest, elbows still tucked.
- PINCH SHOULDERS BACK AT ALL TIMES
- Feet planted on floor, keep elbows tucked in and press off the chest.
- To finish, either bail out the weights on the floor or bring legs up and roll forward to catch dumbbells on the thigh... best bet is to just bail out.
With a friend;
Same principles as above except either;
- Get your friend to help you press at the start by lifting your arms at the elbow,
- Or, get positioned on the bench and get them to pass you the weights, keeping elbows tucked and shoulders pinched at all times,
ONE LAST THING!!
ALWAYS KEEP ELBOWS TUCKED AND SHOULDERS PINCHED AT ALL TIMES...
Hope this helps. If anyone has a question feel free to ask in the comments, on facebook, twitter or email me.
Thanks for watching!
------- ABOUT HOME PHYSIQUE -------
Home Physique is an ongoing project started by me to show my transformation from a chubby couch potato into a competing Natural Amatuer Bodybuilder.
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