What's going on Nation? Today
I'm going to show you guys two quick tips to help you explode your strength
and muscle building potential when using the dumbbell bench press
especially if you're doing this exercise by yourself
I know it can be very difficult to see progress with this movement when you don't have a spotter
But after today you're gonna feel much more comfortable doing it also guys I will be launching another 12-week
Transformation challenge starting in January, so if you haven't signed up for my newsletter yet
Make sure you go to my website muscularstrength.com and check it out or just click the link down in the info section below
Alright guys
so tip number one is
controlling the
Negative what I see happening a lot with dumbbell bench press is you guys will finish your set but when you get to your last
Repetition you kind of just drop the weights on the floor. This is zero control
We've talked about this many times
You get the most muscle fiber breakdown in the negative
portion of the Movement so a really easy way to add quick gains to your dumbbell bench press is to make sure you're controlling the
Negative on every single rep you're already doing the work the hardest part is pressing the weights up
so if you're skipping the negative on your last repetition
Then it's just kind of like a really stupid mistake that you can make and really no other way to say it if it's not
Clear to you what I'm saying yet. I'm going to explain like this. Let's say you're doing eight reps
You press it up and control on the way down press it up control on the way down
But by the time to get to that eighth rep you press it up
And then you just drop it on the floor and you completely ignore the last portion of the movement
But I want to take it one step further instead of you guys now
Making a note in your head to just making sure you're controlling the negative on that last rep
I want you to turn it into a three or four second negative okay, and I'll show you what I mean
so let's say, I'm on my last repetition guys alright and
Instead of just focusing on controlling the negative now
I'm going to do is focus on a three to four second negative
So one one thousand two one thousand three one thousand four one thousand and then turn them in
And drop them to the ground destroy your shoulders. So that's tip number one guys
control that negative and then add like a three to four
Second on top of that to make sure you really breaking down as much muscle fiber as possible
Tip number two guys is I want you to use force negatives to finish your set so let's say you're trying to get eight repetitions
And you don't have a spotter if you only can get six
But you really want to get to eight
What can you do? There's not too many options out there if a lot of you
There's probably no option because you don't know what I'm about to show you now
Just like when you're doing pull-ups guys you can get stronger with pull-ups by doing the force negatives
We've talked about this well
You can do the same thing with a dumbbell bench press as long as you guys know how to safely do the force negative
So make sure you pay attention
And I'm going to show you a trick and when you try this trick do with light weight first
I want you to make sure you practice and really know what you're doing so that you don't perform it and smash your faces in
And then complain in the comment section. I mean, I'll just say I told you so
So be careful guys
So what you're going to do is get your weights like you normally would okay?
And so now let's say I've already completed six reps
But I really want to get to eight so what I'm going to do is to force
Negatives and what you're going to do and the way you perform this trick is you're going to
simultaneously
lean back push off your toes and extend your arms in order to get the weights up to skip the the
concentric portion of the movement so just
like this and once you get into place, and everything's lined up, you're going to control the negative on the way down
And as soon as you get to the bottom turn your hands in
drop the weight safely
Get back up
And then what you're going to do from here is complete another repetition by picking up the dumbbells and doing the same exact thing
control the negative on the way down and
Then bring the dumbbells to the floor safely and that completes the eight repetitions
Now it might look like it's a lot of work to do that. Yeah
It takes a little bit more time in order to kind of set yourself back up and force those repetitions out
But of the day if you don't have a spotter that's better than doing nothing and if you want to progress
Especially if you're stuck at a plateau with your dumbbell bench press whether it's with strength or building muscle
This is going to be a really great unique way to help you push through that plateau to maximize your gains with the exercise
So hope you guys enjoyed my tips be sure to hit that like and subscribe button
If you have any questions leave them down in the comment section below and as always
More good stuff coming soon. See you guys