What's going on nation? Today, I want to share with you guys a technique
that's gonna help you lift more weight on chest day when you're doing flat or incline dumbbell bench pressing
But before we get started
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Let's get started here, so I'm gonna show you guys both versions flat and incline
So make sure you stay tuned throughout the entire video because the technique does change a little bit
But basically what's happens to a lot of us when we're in the gym, and we're doing a dumbbell bench press
especially with beginners is
You know in order to perform a dumbbell bench press with proper form you have to keep your shoulders retracted like this
retracting your shoulders allows you to elevate your chest a bit more and press the weight over your chest
Versus pressing over your shoulders it basically disengages the shoulders reduces the risk of injury all kinds of good stuff
I have a video actually called how to dumbbell bench press three golden rules
I'll link to that down in my pin comment below too so you can check that out later, but basically a lot of people
Put the dumbbells on their thighs
And then they kind of roll back like this and then they fight to like
Get into the proper position, and then press the weights up especially when lifting heavier weights now
This is bad for a couple reasons number one
All that energy you're wasting to press those weights up for the first time is gonna affect
How many reps you do on your set and number two if you're rolling back from here to here as
You're fighting and pressing those weights up
You're not really keeping your shoulder blades retracted
So you're actually pressing the weight up over your shoulders which can cause an injury because you're not able to
Really get them retracted tightly until your hands are like this
So you can kind of push back and keep that nice retraction
So what do you do to not only avoid wasting energy
But also get into position faster with no matter how much weight that you're lifting
And that's where my technique comes into play and my technique is actually very easy to do all you have to do is
Take those dumbbells and instead of placing them on your thighs
Place them more towards the end of your legs like this so really close to your kneecap
But still resting on your quads
And then all you have to do guys is lean forward a little bit like this
And then as you roll backwards you're gonna push off your toes
That's gonna
Help you throw the weights in the air and as you get about half way you're gonna extend your arms like this
So it's one motion push off the toes
extend your arms
And now you're in position and then from here you can do one tiny movement like this
Which helps you get that arch in your back and get your shoulder blades retracted and put you in the best position possible
To lift as much weight
without injuring your shoulders and now
Like I said in the beginning of the video sorry guys
Here we go that wires like all over the place
Like I said in the beginning of the video guys. This is more about technique
It's not about how strong you are. I'm gonna show you how to do this with 60s and 115 pound dumbbells
So if I were to go a bit heavier with the 60s again
I can do these for reps
But it's not a matter of strength rolling back. It's literally push the toes and
Then boom you're in place and you're ready to go
And I should say actually too the best way to get out of a bit of a benchpress if your hands are at the top
Like this you can turn and bring your knees up and go back down
But if you get stuck at the bottom guys all you got to do turn your arms in and then drop straight down
Never do this because you rip your shoulders off and now I'll show you guys how to do it with heavier weight
Just to show that it can be done
No matter how much weight you're using now
I can use a hundred and fifteen pound dumbbells when I do my sets, but let's face it. It is really heavy weight
But it doesn't affect the technique
So what I like to do is
Get it on the edge of my legs like this
And then all I'm gonna do is roll forward and then extend and push off my toes and keep my arms locked out
And then we're in place
So guys, this is a technique, that's really helped me anyone I've ever trained in the gym
It's something that I always teach
Because if you don't have a spotter and you want to continue to lift heavy and don't have to worry about a shoulder injury
This is the way to do it however
when it comes to doing
The incline bench it works a little different, and it's a bit harder to do
But you can still get away with it if you're good at tossing your arms up
And I'll show you guys really quick with the 60s
Because I don't incline press 115 for reps, maybe Mike the cameraman does I don't
All right guys so
this one works a little different because you need to kind of thrust your body backwards and
All you do is put the dumbbells in the same position you're still gonna push off your toes
But what I actually do is I'll come off the bench a bit like this all right, and I'll kind of thrust it back watch
And then I'm able to get into position and then press up and then sometimes if I do it fast enough
I'll be able to get the dumbbells up to about halfway, and then press them to the top to get into position
But for the most part you're gonna end up at the bottom, but your shoulders will be packed and ready to go so
You'll be here, but your shoulders will be nice and packed and that first rep can actually start from the bottom of the movement
So there you guys have it my technique to get into position
easier and faster and lift more weight when doing incline or the flat bench press
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