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    Registered User YULLBAREZ's Avatar
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    Can't getting dumbbells on position on flat dumbbell bench press

    I'm 16 years old. I'm working with 20Kg dumbbells long time. I can easily rep 15+ with them. So i attempted 24 Kgs but i've crashed while getting position them. I using my knees for getting dumbbell position. But i can only get these 24's with partner and can do 9 reps with them. I tried 5-6 times always crashed. Should i find better technique for getting dumbbells to position?
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    I need about tree fiddy davisj3537's Avatar
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    It takes a lot of practice. The knee method is the best IMO. Keep practicing.
    Experience, not just theory
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    Try retracting your shoulders before you even lay down with them
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    Originally Posted by YULLBAREZ View Post
    I'm 16 years old. I'm working with 20Kg dumbbells long time. I can easily rep 15+ with them. So i attempted 24 Kgs but i've crashed while getting position them. I using my knees for getting dumbbell position. But i can only get these 24's with partner and can do 9 reps with them. I tried 5-6 times always crashed. Should i find better technique for getting dumbbells to position?
    If flat, you can stand in front of the bench and keep your arms straight with the dumbbells positioned on your thighs, and when you sit down and lay back in a fluid motion pull your knees towards your head end which will drive your straight arms to the top bench press position. This way the rep starts at the top position and is completed at the top position.

    If inclined, sit on the front of the bench with your dumbbells on your thighs and kick one side up then the other. This is more difficult than flat because you will start from the bottom position and the rep is completed at the bottom position so that first rep has no stretch reflex. It will take practice and when you reach a point where the limiting factor is that first kick back and press, you can train just that first portion of the exercise for a day doing singles with heavy dumbbells a tad lighter than what you cannot do (-5 or 10 lb)and then kick it back, press it, return it to your chest, and then return to your thighs and repeat.
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