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  1. #1
    The Midnight Milkman juicydanglers's Avatar
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    DB shoulder press without a spotter? how do you get the heavy weights into position?

    hey im having a big problem with the seated db shoulder press

    ive got to a point where i cant get the weight im lifting into the starting position (aka from both db's resting on my knees to the starting position resting on my shoulder) i have no spotter. im fine with 22.5kg db's but ive started using 25's, can press the weight but cant actually get it to my shoulders off the floor

    any tips to help me out?? thanks
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  2. #2
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by juicydanglers View Post
    hey im having a big problem with the seated db shoulder press

    ive got to a point where i cant get the weight im lifting into the starting position (aka from both db's resting on my knees to the starting position resting on my shoulder) i have no spotter. im fine with 22.5kg db's but ive started using 25's, can press the weight but cant actually get it to my shoulders off the floor

    any tips to help me out?? thanks
    Its a bit tricky but you have to learn to ''kick them'' up with your knees, if im seated i will lift my right knee up real quick and the DB comes up then quickly move it in position with the momentum. Do the same with the left knee next, this is a bit hard but once you do it with lighter weights it will be easy to carry it over to heavier weights.
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  3. #3
    Registered User rammbhat's Avatar
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    You can do one of two things..
    1)Kick up each dumbel by placing them on ur quads and jerking them up while sitting.
    2)Stand up and clean both dumbels up
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  4. #4
    stretching blows boathead's Avatar
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    i'm having the same problem. yesterday, for the first time, i tried kicking them up with my knees. i got the right one up, and was so surprised by the development that i screwed the left one up.

    i dropped the weight, and was able to kick the weight up successfully. will take a little practice, but i have little doubt that it will work. sure beats the distorted heavy incline curls i've been doing.
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  5. #5
    Registered User MightyMouse84's Avatar
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    Originally Posted by Ironlife View Post
    Its a bit tricky but you have to learn to ''kick them'' up with your knees, if im seated i will lift my right knee up real quick and the DB comes up then quickly move it in position with the momentum. Do the same with the left knee next, this is a bit hard but once you do it with lighter weights it will be easy to carry it over to heavier weights.
    This^ When you develop a little more strength. I found back in the day if i couldnt kick em up i would swing them up. Literally (keep back straight) swing my arms till i had momentum to get them up. Got the idea off other guys, phucks me if its even a technique but it worked.
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  6. #6
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    If youre working out at home (and have a garage ceiling with beams) u can use carabiner and climbing cord, see this vid at for something similar.

    youtube.com/profile?user=scooby1961#p/u/107/OO_8HrOUBTA
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  7. #7
    Registered User rugbyfan88's Avatar
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    Could always give barbell presses a try, that way you can set them up in the rack.
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  8. #8
    BROLIC brolic147's Avatar
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    Ive never had a problem with this as what ever weight im using i always seem to be able to get it up. Either try barbell like rugby fan suggested or use a free weight machine.
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  9. #9
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    Kick-clean them into place. It takes a little practice, especially with the heavier DB's.
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  10. #10
    Registered User Cleveland33's Avatar
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    You could try these on a smith machine.

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  11. #11
    Mod Squad VoxExMachina's Avatar
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    The "kick up" method should work fine, as long as you practice the technique a little. Instead of "kicking", however, think of lifting your knee quickly as if you were going to drive the DB into your shoulder. Raise your knee quite high, don't just give it a small quick bounce upward and try to hammer curl the rest of the way. Repeat for the second side.

    The same technique can be used in reverse for getting them down, too.
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  12. #12
    #1 Rant Draft Pick im2manly's Avatar
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    You know bud if you can't get the weight up its probably to heavy...or just do what vox said.
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  13. #13
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by im2manly View Post
    You know bud if you can't get the weight up its probably to heavy...or just do what vox said.
    Fair point, although it sounds like he doesn't know the kick technique. Once he gets it up into position then who knows the reps may go up easy.
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  14. #14
    #1 Rant Draft Pick im2manly's Avatar
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    Originally Posted by Ironlife View Post
    Fair point, although it sounds like he doesn't know the kick technique. Once he gets it up into position then who knows the reps may go up easy.
    Ironlife STFU and don't question me.
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  15. #15
    'Defiant to Injuries' Ironlife's Avatar
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    Cool

    Originally Posted by im2manly View Post
    Ironlife STFU and don't question me.
    Looks like vox and me are wrong then. Also i wasnt questioning you at all, u may quite possibly be right on the money.
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  16. #16
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    OP, other than the kick method described above, developing stronger forearms never hurts.
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  17. #17
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    Originally Posted by im2manly View Post
    Ironlife STFU and don't question me.
    Lol @ attitude
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  18. #18
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    Originally Posted by VoxExMachina View Post
    The "kick up" method should work fine, as long as you practice the technique a little. Instead of "kicking", however, think of lifting your knee quickly as if you were going to drive the DB into your shoulder. Raise your knee quite high, don't just give it a small quick bounce upward and try to hammer curl the rest of the way. Repeat for the second side.

    The same technique can be used in reverse for getting them down, too.
    emphasis on using the same technique going back down. when coming back down bring your knee as close to the weight as possible before you try to bring the weight down. personally when I bring heavy DBs from shoulder press down I do them at the same time because most likely I'm ready to get them the hell down.
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  19. #19
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    Originally Posted by GUnit2010 View Post
    Lol @ attitude
    I enjoyed making you red.
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  20. #20
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    Originally Posted by im2manly View Post
    You know bud if you can't get the weight up its probably to heavy...or just do what vox said.
    Idk when I'm doing a DB bench there is no way i can get the weight up without the kick method, but that doesn't mean I can't press it.

    Hopefully I read your comment right
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  21. #21
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    Originally Posted by GUnit2010 View Post
    Lol @ attitude
    I'll rep you once I'm off recharge.

    PM me in case I forget.
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  22. #22
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    Originally Posted by im2manly View Post
    I enjoyed making you red.
    I'll enjoy making him green again.
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  23. #23
    #1 Rant Draft Pick im2manly's Avatar
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    Originally Posted by SquatTilYouDrop View Post
    I'll enjoy making him green again.
    lol that's A ok with me, it was the act of making him red that brought joy to my face He can be green now.
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  24. #24
    ∆иⅰ㎡∆レ ㄕ∆к bklynjava's Avatar
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    Registered User matjusm's Avatar
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    In my view if you're using a weight that you might not be able to get off your shoulders without help, then you might be better off doing those presses standing up and using leg drive.

    But to answer the OP's question, one thing you could try is this:

    Stand up in front of the bench. Clean the dumbbells to your shoulders and then push press them to overhead lockout. Sit down and start doing your presses. Not the easiest thing in the world to do but I guess it could be one approach to solving this issue.
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    Originally Posted by im2manly View Post
    lol that's A ok with me, it was the act of making him red that brought joy to my face He can be green now.
    Power corrupts. U must use it wisely.
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  27. #27
    Speedcubing Powerlifter That70sShowDude's Avatar
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    I just sit down with the dumbbells on my knees. Then you really got kick em up and get your arms under em.
    Since you shouldn't be going real heavy on db shoulder presses, it shouldn't be that difficult.
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  28. #28
    bulking for 18 months gotallanswers's Avatar
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    Use your knees kick them up and use the momentum to do the first rep all in one explosive movement
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  29. #29
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    This helped me a bit.

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  30. #30
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    I basically clean the dumbells up as im sitting down in one movement, use the momentum to keep the the dumbells moving until they are set! It takes a bit of practice but once you've got it down, you've got it down!
    There is no such thing as over-training; just undereating, undersleeping and lack of will.
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