How do you guys set these up when using heavy dumbbells? Right now I just use my thigh to lift one at a time, but that feels dangerous and my starting position ends up being the dumbbells by my chest and not at the top of the ROM. It feels dangerous doing this because kicking involves my hips and glutes, which I've hurt by doing this before and you kind of remain at a curling motion when getting the dumbbells up too.
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02-05-2012, 01:08 PM #1
How to set up dumbbell bench press
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02-05-2012, 01:33 PM #2
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02-05-2012, 01:40 PM #3
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http://www.youtube.com/watch?v=AM5Nw_QBA9A&hd=1
That's how I do it, if you have a spotter though you could ask them to basically the put the hands into your hands when you're already lying on the bench.
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02-05-2012, 01:41 PM #4
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I just deadlift them up from the floor, rotate then so the ends are against my quads, sit down into the bench so that the DBs are on my quads pressed against my chest and then lay back with them. This pretty much perfectly positions them for the start of the lift.
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02-05-2012, 01:44 PM #5
Best way is to sit with a dumbbell on each thigh, close to the kneecap. Roll back onto the bench and use the momentum to carry each dumbbell into full lockout, simultaneously. Try practicing with lighter dbs, it might feel a bit strange rolling back at first but you get used to it fast. It's the safest and easiest way for sure, will try to find a vid.
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02-05-2012, 01:45 PM #6
The way Rip did in the vid is correct. However you don't have to sit and quickly heft them into position. You can rest them on your thigs as you sit and when you're ready lean forward over the DB's then just rock back and they're in perfect position. Same for returning to the starting position as in the vid.
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02-05-2012, 01:51 PM #7
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02-05-2012, 02:12 PM #8
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When I go heavy on dumbbells I have someone place them on my thighs, and then fall back with my knees up. You get use to it after you do it a couple of times.
Keep up the heavy lifting! http://www.youtube.com/watch?v=WbxKpipTNZg
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02-05-2012, 10:30 PM #9
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02-06-2012, 02:29 AM #10
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02-06-2012, 06:45 AM #11
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