Dumbbell bench press

[AverageBob]

Hey guys, I am just swapping to dumbbell bench press for a few months but am struggling to figure out how I am supposed to get myself in position while I have heavy dumbbells in my hand? The main problem is that I can't figure out how I can get my shoulder back and down (and therefore tuck them onto the bench) when I have the dumbbells in my hands or on my lap.

[Alfz]

It's really hard to explain.. it all just comes naturally.

Great idea to watch some youtube videos.

[80sLifter]

On a flat bench it's pretty simple. Just hold the dumbbells while resting them on your thights, and lay back and use the natural momentum to bring the dumbbells into the starting position.


Incline bench is a little more tricky. Be careful on that one, because you could injure yourself. Once again, sit on the inc. bench with the dumbbells resting on your thighs. This time it will take a little bit more of an upper body/lower back thrust as you lay back and bring the dumbbells into position. Again, be careful.

[lanks]

[AverageBob]

Excellent, thanks. So hopefully as I rock back I should be able to bring those shoulder blades in.....

[DiamondDelts]

Power hooks. Smart and efficient.

[flangmasterj]

Use a lighter weight to get the motion down right.

[roman209]

If your on a flat bench then get the dumbells on your thighes and then just lay back, pulling the weights into position, you may need to adjust your balance on your first rep.

For incline press, I use my legs to kick the weight up. I saw a really good video of one of the asian bodybuilders in a gym working the incline press with dumbbells. It was a really good example of how to get the weight up. Ill see if i can find it again.

[AverageBob]

But if you just lean back, aren't your shoulders left hanging over the sides?

[roman209]

Originally Posted by AverageBob

But if you just lean back, aren't your shoulders left hanging over the sides?

Well yes if you have a big enough frame???? Not sure what your talking about dude.

If the dumbbells are up on your thighes then leaning back is easy, as your laying back bring the weights into the position to start your first rep.

[AverageBob]

Err sorry I meant shoulder-blades. For bb bench press I tuck them in and down before unracking - this brings them onto the bench rather than off the bench (and gives me a puffed out chest and stable base for lifting).

[Machvayne]

It takes a little bit of getting used to, but I rest the dumbells on my knees, pull my shoulder blades together, and then rock back onto the bench, paying particular attention to keeping my shoulder blades together as I lay back. As I said it takes a bit to get used to, but that is the only way I've found to do it without using devices or a spotter.

[roman209]

Originally Posted by AverageBob

Err sorry I meant shoulder-blades. For bb bench press I tuck them in and down before unracking - this brings them onto the bench rather than off the bench (and gives me a puffed out chest and stable base for lifting).

Theres nothign to stop you from keeping your elbows in when you lean back. You may need to adjust on the first rep though. Just give it ago, you will get the feel for it instantly as it feels very natural.

[papi93]

Originally Posted by lanks

http://www.youtube.com/watch?v=Js628Wowp2A

[JohnnyDestroyer]

....its easier rolling down a swiss-ball.....just sayin....

[johnsue79]

A $49.00 Pair Of Power Hooks Are Priceless If Your Doing D.b Presses.--------------------john