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  1. #1
    Registered User MuscleGainer's Avatar
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    Getting heavy dumbbells into position for dumbbell bench press

    About 4 days ago I hurt my left shoulder getting 90 lb dumbbells into position. I didn't have any pain but I heard something like tearing cooked meat in my shoulder while I was trying to stablize my left arm once I was lying down on the bench with the heavy dumbbells. I had a hard time stabilizing my left arm at the bottom position and almost lost control because of the heavy weight and my groove was off but I managed to finally get my arms into proper position. I'm not sure if my technique is wrong for getting heavy dumbbells into position. Are the dumbbells suppose to be touching on my outer chest once I'm lying down into position for dumbbell bench press and then get my arms into start position? I don't have them touch my outer chest and I just get my arms to starting position while lying back and I don't know if this is the wrong way to do it.
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  2. #2
    Registered User sleeeeeeeeeep's Avatar
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    exrx.net has some good example of getting the dumbells into position

    //exrx.net/AnimatedEx/PectoralSternal/DBBenchMount.gif
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  3. #3
    Registered User MuscleGainer's Avatar
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    Originally Posted by sleeeeeeeeeep View Post
    exrx.net has some good example of getting the dumbells into position

    //exrx.net/AnimatedEx/PectoralSternal/DBBenchMount.gif
    There is no way I could do it that way with 90 lb dumbbells, let alone 60 lb dumbbells.
    Objective: To get stronger
    Current Weight: 154 lbs
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  4. #4
    Registered User jason1903's Avatar
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    If you are in a gym get someone to give you a bump up when you go heavy. You waste a lot of energy getting them up initially.
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  5. #5
    Banned -=FLEX=-'s Avatar
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    I put the DBs on my knees and use my legs to pump them up into position.

    Here's a vid of how I do it:



    -=FLEX=-
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  6. #6
    Registered User nick.v's Avatar
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    i do what Flex does, but i keep my elbows locked straight so you start with your arms fully extended.
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    Hope this helps OP...
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  8. #8
    Banned -=FLEX=-'s Avatar
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    Originally Posted by brighamw View Post

    Hope this helps OP...
    Nice. Much better than my vid, but same technique, more or less.

    Would rep, but on recharge.

    -=FLEX=-
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  9. #9
    Registered User smellyclowns's Avatar
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    I also do what flex does.
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  10. #10
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    Originally Posted by -=FLEX=- View Post
    I put the DBs on my knees and use my legs to pump them up into position.

    Here's a vid of how I do it:



    -=FLEX=-
    That's exactly how I do it, and I have no trouble getting 120s up that way.
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  11. #11
    Registered User chrisboudreaux's Avatar
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    Originally Posted by brighamw View Post



    Hope this helps OP...
    This is EXACTLY what I do.
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  12. #12
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    Originally Posted by mickfortis View Post
    That's exactly how I do it, and I have no trouble getting 120s up that way.
    Oh please.
    Time To Re-Schedule
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  13. #13
    Registered User seniorhobo's Avatar
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    putting them on my knees like those guys and pumping them up has always worked for me, although I usually lift with a m8 so if i wobble or am struggling on getting the heavier ones up he will catch for me and stabalize.
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  14. #14
    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Originally Posted by -=FLEX=- View Post
    I put the DBs on my knees and use my legs to pump them up into position.

    Here's a vid of how I do it:



    -=FLEX=-
    Good video and Good Form!

    Reps sent!
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  15. #15
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    Originally Posted by TheStreetKing View Post
    Good video and Good Form!

    Reps sent!
    Thanks man.

    -=FLEX=-
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  16. #16
    Smoother than ppscalzo 400Lb Gorilla's Avatar
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    Originally Posted by Tyrbolift View Post
    Oh please.
    That's funny that's exactly how I do it, and I have no trouble getting the 120s into place
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  17. #17
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    to protect your shoulders, retract also the shoulder blades before starting and arrange like they stay in that position also when you hit the bench with your back and start pressing. you will be much more stable, stronger and safe

    also... be confident
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  18. #18
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    If you use a low bench (in terms of height from floor), it will be easier to kick the DB's into place.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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