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tried DB bench today for the first time. BB bench is 185x5x5. i understand DB is more difficult so okay, let's try the 75s. no big deal if i don't get 5x5, i'm just trying it out.
holy lord i felt like i almost killed myself getting into position. couldn't figure it out. finally just dropped to 60s and did a few extra reps.
how does one do this?
[QUOTE=colontos;1636307163]tried DB bench today for the first time. BB bench is 185x5x5. i understand DB is more difficult so okay, let's try the 75s. no big deal if i don't get 5x5, i'm just trying it out.
holy lord i felt like i almost killed myself getting into position. couldn't figure it out. finally just dropped to 60s and did a few extra reps.
how does one do this?[/QUOTE]
I get into position on the bench and set them on my upper thighs. I lay on the bench then put them onto position. When done, I slide them down around my genital region and then assume the erect position on the bench.
Put them vertical on your knees, in one fluid motion kick them up one at a time quickly and lie back on the bench while you extend your arms overhead so they’re in position as you lay back.
Once done either drop them like a Neanderthal until they roll into someone else’s ankle, or in one fluid motion use your legs to give momentum to swing yourself back up to a seated position and stand up and lower them one at a time quickly under control down in front of your feet.
I sandwich the DBs between my core and upper leg, roll back like a fetus, then lower my legs and let the DBs move into position at the sides.
When done, reverse the motion. Move the DBs back onto my stomach, raise my legs and squeeze the DBs into my body, then sit up and drop the DBs at my feet.
Never drop them to the sides, you can tear your rotator cuff, smash someone else's foot, or both.
I never got the hang of that kick the DBs up technique.
60's shouldn't be too hard to roll back as is being brought up, but if it's intimidating then just practice rolling and bench press with some lighter dumbbells.
This thread is really great. I learned a lot by reading this.
Yes, on the knees, then roll back with near-straight arms and the dumbbells are in position. I did it with light weight and added a few pounds each time until I was good to do it with full load. Come down the same way in reverse.
Incline dB instead, same effect much less effort rolling about and dropping heavier dbs
[QUOTE=air2fakie;1636308863]Put them vertical on your knees, in one fluid motion kick them up one at a time quickly and lie back on the bench while you extend your arms overhead so they’re in position as you lay back.
Once done either drop them like a Neanderthal until they roll into someone else’s ankle, or in one fluid motion use your legs to give momentum to swing yourself back up to a seated position and stand up and lower them one at a time quickly under control down in front of your feet.[/QUOTE]
^ This
You can expect the movement to seem much harder if you aren't used to doing it. Motor pathway learning has a lot of catching up to do.
And you should be able to setup and unload without chucking them on the floor IMO.
If you can't it makes me wonder if you are paying too much attention to chest and not enough to posterior chain and supporting muscles.
[QUOTE=WolfRose7;1636328103]Incline dB instead, same effect much less effort rolling about and dropping heavier dbs[/QUOTE]
Low incline > flat for DB bench
In the off-chance you have adjustable DBs (like I do) and they don't easily rest on your knees/thighs in a vertical position, you can rest the weight plates on your knees/thighs while the DB bar sticks down parallel to your shins. It's a bit more awkward, but it works!
[QUOTE=BeginnerGainz;1636333773]Low incline > flat for DB bench[/QUOTE]
Exactly
I always swing them up onto my upper thighs, one at a time. Then lay back, and start from the bottom position since I don't want to risk crushing my skull or something, I guess the first rep is technically a partial one considering I don't resist a descent but it works for me.
[QUOTE=emilbobbycooper;1636319163]This thread is really great. I learned a lot by reading this.[/QUOTE]
agree with this, thanks everyone for the input. i need to practice it more but this is helpful info.
First off ,the bench has to be low enough to work properly. I can take 90’s , and place them on my thighs as I sit on the bench and roll on my back .
As you roll back , you extend your arms out and they end up in the proper position.
If all else fails , use power hooks . Unfortunately there all sold out apparently from what I can see , but the sure save your shoulders when doing incline bench with dumbbells
[img]https://forum.bodybuilding.com/attachment.php?attachmentid=9328123&stc=1&d=1618631549[/img]
That's specific technique that need to be worked to get it just right.
It takes timing balance and coordination to get them in place.
You really need to see it done maybe youtube has something but a quick run down is sitting on the bench with both DBs on the knees,as you lay back you kick the knees up as your tilting the DBs back with your wrists.
Keep the arms straight as possible or you'll end up starting in the bottom position to do your BP which is way more difficult.
Once your done with your set reverse what you did at first.
Arms up with the DBs,bring both knees up,DBs touching the knees now tilt slightly forward with the wrists so the DB's are pulling you forward and you should end up in the seated position with the DBs on your knees.
Of course this is easier said than done but back in the day i wrestled a pair of 150 pound DBs up this way.
On a side note i like the power hooks pictured above and have a pair, but changing the DB's to different weight every set can be a hassle.
So really only use them for my working sets when i do use them.
[QUOTE=ECGordyn;1636310053]I sandwich the DBs between my core and upper leg, roll back like a fetus, then lower my legs and let the DBs move into position at the sides.
When done, reverse the motion. Move the DBs back onto my stomach, raise my legs and squeeze the DBs into my body, then sit up and drop the DBs at my feet.
Never drop them to the sides, you can tear your rotator cuff, smash someone else's foot, or both.
I never got the hang of that kick the DBs up technique.[/QUOTE]
That sounds needlessly kind of painful IMO.
Does it not feel natural somehow to set them just above your knees, and pop them up one at a time while leaning back and guiding the dumbbell back with your shoulder until you're in place? To me it feels like catching a football or something you just kind of automatically do without having to consciously think about the specific motions taking place.
That said, it's a little more precarious on the flat vs incline. I almost always do incline if I'm DB pressing. With the torso slightly upright, there's a lot more stability in that position in my experience.
OP, dumbbell benching is significantly harder, and as SuffolkPunch said, the motor skill mapping is different than with a bar, in addition to being objectively more difficult due to the lack of stabilization and force transfer between hands. For instance, I can barbell bench 225 for 15 on a strong day but with dumbbells, I might be able to get only 6-8 with 100s.
[QUOTE=EliKoehn;1636685433]OP, dumbbell benching is significantly harder, and as SuffolkPunch said, the motor skill mapping is different than with a bar, in addition to being objectively more difficult due to the lack of stabilization and force transfer between hands. For instance, I can barbell bench 225 for 15 on a strong day but with dumbbells, I might be able to get only 6-8 with 100s.[/QUOTE]
OP, he's trying to say nicely to get stronger or use lighter weights.
[QUOTE=air2fakie;1636690043]OP, he's trying to say nicely to get stronger or use lighter weights.[/QUOTE]
yes, well, this is more about getting into position than about how much i can bench once i'm in position. but sure, i could get stronger.
so i did this yesterday, using 60s. had pretty good luck with kicking them up from my knees. one thing i still need to improve is how to keep them up as i lean back so that i start with arms extended. every time i did that it felt like i was basically doing an extra rep on the way down.
[QUOTE=colontos;1636757913]yes, well, this is more about getting into position than about how much i can bench once i'm in position. but sure, i could get stronger.
so i did this yesterday, using 60s. had pretty good luck with kicking them up from my knees. one thing i still need to improve is how to keep them up as i lean back so that i start with arms extended. every time i did that it felt like i was basically doing an extra rep on the way down.[/QUOTE]
You don't have to start out with arms extended as your body hits the bench. I lean back with them near/against my chest after kicking them up, then push them up from a dead start once on the bench. But most people having trouble with that so it's easier to tell them to extend your arms as you lay back. Whichever you prefer and are able to to.
Otherwise ask someone to hand them to you or spot you for liftoff from a deadstart, which may or may not be dangerous depending on who you ask.