 So we're gonna talk about setting up dumbbells for your exercises. I'm a little concerned. I'm gonna smash my mic, but we'll give it a shot. So when it's light, you can do it wrong, right? You can just curl it up and shrug your shoulders and just set it on there. And if you lay back and you don't have the right trajectory of the weights, you can just kind of like muscle them into place, right? The reason I have the 90s is to show you that's just not always gonna work. When you've got really heavy weights, you've gotta figure out, you know, relative to what you can do when the weights are heavy, you've gotta be very systematic about how you set up. So I'm going to show you exactly how I do it. So first, I need to make sure I'm gonna lay back in about the right spot. My elbow's a little close to the wall, so I'm gonna bias towards you guys. And I'm gonna set this up. So when I swing this up, when I'm setting up, first thing I'm gonna do is I'm gonna pull it really close to me. If it's really far away from me, I have to pull and drag and I gotta kind of do a lateral raise with my deltoid. Not a strong muscle, especially compared to like a bench pressing set of muscles. So I'm gonna pull it in really close to me and then I'm gonna tilt it up. I got my hand on the handle, my right hand on my handle for my right dumbbell. And then I'm just gonna kind of slide it up with two legs. This version of the power block that I have, these adjustable dumbbells, it's got this little nubbin that sticks out and comes medial. If I flipped it around, it wouldn't be that way, but what I do to avoid it is I set it on my leg like this first and then I tilt it, okay? So that's the goal. I'm gonna get it on this end right here because then as I lay back, it's just gonna be in my hand ready to bench. That's the easy one. The hard one is the other arm because I've got to somehow balance this one and I'm gonna just assume that maybe you don't have someone to help you. So don't test this with a one rep max. You gotta practice. I've got a bunch of clients who, it takes weeks to kind of learn this new movement. It's just like, you know, picking up dancing or something. You have to learn the timing of everything. So same idea over here. I'm gonna swing it in close, but not too close to squash my microphone. Oh, wish me luck. And I'm gonna use some body English to get this up. I'm even gonna shrug my shoulder. It's probably not gonna look that pretty, but I wanna hike it as high as I can so that this fat bottom end, let me straighten that out, this fat bottom end gets flat on my leg, okay? Now that my right leg is numb, let's give this a go. Okay, so I even threw it into my chest to get myself in there. Hopefully that was okay on the mic there. And there we go. Now I'm mostly ready, but I'm not there yet. So from here, I'm gonna use my legs as best I can. I need to use my leg. I can't just curl these weights up as I fall back. I need to use my legs as a bracing, okay? More points of contact means more stability, right? So as I fall back, I'm gonna bend my knees and I'm even gonna pick my feet up off the floor and my knees are gonna follow back until my arms are totally vertical. See? Try to go slow-mo for ya. And then I like to turn them a little bit cause it's more comfortable on my shoulder. And then when I'm done, I just set them down like this and then sit back like that, okay? So again, right? I'm not, there's a lot of tension on my arms. Like I'm not letting go of them at all, but most of that comes from the legs pushing the weight up. One more time to show you guys as possible, ready? Do my reps and then done just like that. And then I just reverse it to get the weights off. So I go one arm like that and then I go two arm back down flat and then back down on the ground. Those are the two hardest parts. Getting them up there and then getting your arms straight, making sure you're using your legs long enough, right? So we wanna maximize your leverage. When you do a bench press, when you get to the top, your arms should be totally vertical. The weight should be over your forearm, over your elbow, over your humerus, over your shoulder because bones handle compression really well, okay? And that gives you good leverage. Your muscles hardly need to work to hold it there. I think that's all I got for you. Watch this video a couple of times. Practice a bunch of times with gradually increasing weights. When you get heavy enough weights, you can't cheat. So at some point you're gonna have to test with heavy enough weights, but that's the way to start benching heavy at home.