Reply
Results 1 to 20 of 20
  1. #1
    Registered User colontos's Avatar
    Join Date: Oct 2017
    Age: 51
    Posts: 278
    Rep Power: 3439
    colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500)
    colontos is offline

    how the hell to bench with DBs

    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?
    Reply With Quote

  2. #2
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 3,102
    Rep Power: 22509
    paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000) paulinkansas has much to be proud of. One of the best! (+20000)
    paulinkansas is offline
    Originally Posted by colontos View Post
    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?
    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.
    Reply With Quote

  3. #3
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,085
    Rep Power: 12094
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    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.
    Reply With Quote

  4. #4
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 2,515
    Rep Power: 19207
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    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.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
    Reply With Quote

  5. #5
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Posts: 16,957
    Rep Power: 61637
    GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000) GeneralSerpant has much to be proud of. One of the best! (+20000)
    GeneralSerpant is offline
    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.
    Reply With Quote

  6. #6
    Registered User emilbobbycooper's Avatar
    Join Date: Mar 2020
    Age: 51
    Posts: 25
    Rep Power: 0
    emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50) emilbobbycooper will become famous soon enough. (+50)
    emilbobbycooper is offline
    This thread is really great. I learned a lot by reading this.
    Reply With Quote

  7. #7
    Registered User jademonkey's Avatar
    Join Date: Feb 2019
    Posts: 1,164
    Rep Power: 2241
    jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000) jademonkey is just really nice. (+1000)
    jademonkey is offline
    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.
    April 2021.................16 week cut.................168 lbs
    2020......................375 / 285 / 505..............186 lbs
    Pre-COVID..............335 / 295 / 499..............185 lbs
    July 1, 2019................9 week cut.................164 lbs
    Late April 2019.........285 / 275 / 440.............178 lbs
    Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
    Reply With Quote

  8. #8
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,928
    Rep Power: 51739
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Incline dB instead, same effect much less effort rolling about and dropping heavier dbs
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  9. #9
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,470
    Rep Power: 1322140
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by air2fakie View Post
    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.
    ^ 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.
    Reply With Quote

  10. #10
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,650
    Rep Power: 30461
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Originally Posted by WolfRose7 View Post
    Incline dB instead, same effect much less effort rolling about and dropping heavier dbs
    Low incline > flat for DB bench
    Age: 28
    Reply With Quote

  11. #11
    Registered User kharneth's Avatar
    Join Date: Apr 2013
    Age: 28
    Posts: 193
    Rep Power: 389
    kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250) kharneth has a spectacular aura about. (+250)
    kharneth is offline
    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!
    Reply With Quote

  12. #12
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,928
    Rep Power: 51739
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    Originally Posted by BeginnerGainz View Post
    Low incline > flat for DB bench
    Exactly
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  13. #13
    Registered User tas4563's Avatar
    Join Date: Jun 2013
    Age: 25
    Posts: 640
    Rep Power: 1444
    tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000) tas4563 is just really nice. (+1000)
    tas4563 is offline
    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.
    Reply With Quote

  14. #14
    Registered User colontos's Avatar
    Join Date: Oct 2017
    Age: 51
    Posts: 278
    Rep Power: 3439
    colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500)
    colontos is offline
    Originally Posted by emilbobbycooper View Post
    This thread is really great. I learned a lot by reading this.
    agree with this, thanks everyone for the input. i need to practice it more but this is helpful info.
    Reply With Quote

  15. #15
    Age 60 MajorTendonitis's Avatar
    Join Date: Jan 2016
    Location: BC, Canada
    Posts: 12,339
    Rep Power: 129261
    MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000) MajorTendonitis has a reputation beyond repute. Second best rank possible! (+100000)
    MajorTendonitis is offline
    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

    Attached Images
    Small hands , small feet . You do the math
    Reply With Quote

  16. #16
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 7,382
    Rep Power: 35132
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    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.
    Reply With Quote

  17. #17
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 926
    Rep Power: 5937
    EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000) EliKoehn is a name known to all. (+5000)
    EliKoehn is offline
    Originally Posted by ECGordyn View Post
    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.
    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.
    Bench: 315
    Squat: 335
    Deadlift: 475

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

  18. #18
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,085
    Rep Power: 12094
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by EliKoehn View Post
    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.
    OP, he's trying to say nicely to get stronger or use lighter weights.
    Reply With Quote

  19. #19
    Registered User colontos's Avatar
    Join Date: Oct 2017
    Age: 51
    Posts: 278
    Rep Power: 3439
    colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500) colontos is a glorious beacon of knowledge. (+2500)
    colontos is offline
    Originally Posted by air2fakie View Post
    OP, he's trying to say nicely to get stronger or use lighter weights.
    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.
    Reply With Quote

  20. #20
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,085
    Rep Power: 12094
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by colontos View Post
    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.
    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.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts