Dumbbell Bench Press Warm Up Question

[JamSumo]

I bought a pair of 25 lb rubber dumbbells and a different brand of 50 lb iron dumbbells several months ago and just yesterday found 75 lb a different brand again.

I guess it doesn't matter the brand when ramping up but I have this question and maybe someone can help:

I have been using the 25 lb in each hand for 2 sets to warm up to the 50 lb in each hand for flat and incline presses. So far no problem.

I can do around 8-10 reps of 50 lb in each hand. I am wondering is a leap from 50 in each hand (as a warm up) to 75 in each hand too much of a jump? Will I risk injury or any other risk? I plan to do two sets of 50s in each hand before doing 75 lb in each hand. So the total jump is from 100 lb to 150.

I am almost ready to up the weight and the pair of 75s was the only thing available from walmart.

Thank you in advance for your time reading this.

[BeginnerGainz]

Depends.

I make dramatic jumps like that all the way up to 80-100 lbs dumbbells. The heavier they get, the harder they will be to get into position.

[ECGordyn]

Be careful with a jump that big. +25 lbs to 50 lbs is very different from +25 to 75 lbs. Keep the DBs in close to your body so they don't fall outward and risk injuring your shoulder.

[air2fakie]

Consider progressing with the 50 lb dbs to a higher rep range (15-20+) before you start using the 75s. That way your strength will be at a higher level before you make the jump.

It'll also make your progression with limited db options last longer.

[GeneralSerpant]

If you mean 1 set of 8-10 for one all out set on a good day, then 75 is a pretty big jump.

If you train with the 50's like 12-15 sets a week then it's less of a problem.

[MajorTendonitis]

I’m old as fark, so I don’t take chances . Always start small , then go up in 10 pound increments. Start with 20’s , and so on , but will do a 20 pound leap if I’m feeling it .
It doesn’t hurt that I have access from 5 to 90 pounds either . In your position maybe adjustable dumbbells would have been the answer , as you wouldn’t need to spend money on heavy duty racks as I did.
Also I do rotator warm ups prior to that , and pull bungees that I’ll connect to my squat rack .

[paulinkansas]

Consider progressing with the 50 lb dbs to a higher rep range (15-20+) before you start using the 75s. That way your strength will be at a higher level before you make the jump.

It'll also make your progression with limited db options last longer.

I was going to say that, but you beat me to it.

[NomadNA]

I have been using the 25 lb in each hand for 2 sets to warm up to the 50 lb in each hand for flat and incline presses. So far no problem.

I can do around 8-10 reps of 50 lb in each hand. I am wondering is a leap from 50 in each hand (as a warm up) to 75 in each hand too much of a jump? Will I risk injury or any other risk? I plan to do two sets of 50s in each hand before doing 75 lb in each hand. So the total jump is from 100 lb to 150.

I am almost ready to up the weight and the pair of 75s was the only thing available from walmart.

Thank you in advance for your time reading this.

Personally I like to do less reps on my warm-up sets to conserve those musucles (I think you said you're doing 8). My routine is 6 minutes on the bike, try to get my HR to 130. For a home gym you can sub jump rope, or jumping jacks. I then do arm circles with 5-10lbs, small then large. Idea is to loosen up the RCs and deltoids.

Once I hit the bench, I personally start at 135 and do some quick sets of 5, starting with 135, 185, 225, and then my current working sets around 245-275. The 135 and 185 don't really do much for my chest but they help me mentally activate my checklist of other muscle. Lats, abs, quads, glutes. By the time I hit my working sets my full body is tight without having to think too much about it.

I'm not currently doing a heavy chest program (working on other shortfalls) but if I was super tight I'd probably be adding some pec stretches prior to working sets. Stretching doesn't help your max but I'm back to believing that stretching helps the full muscle engage in the lift for gains.

For a non-max, I've been liking doing 1-2 moderate set of weighted sit-ups before benching to help the mind connection with engaging the core. You can superset these with the warm-ups to save time.

[ezra76]

I don't warm up that much. I do 10 reps with 30lb. db's, 10reps 135bench then into my 5x5 sets.

Edit- I misread this as you were worried about warming up.

If you are only getting 8 to 10 with the 50's you probably won't be able to get the 75's unless you are really holding back on the 50's.

Try it in a place you can easily dump them on the ground first I guess.

[WolfRose7]

22kg to 34kg?? ish, that's a pretty hefty jump.

I feel like you could probably just do more reps with the 50lbs for now, but I'm not a big fan of setting up db bench so maybe that's my own aversion