Hey, what's up guys and welcome back to the channel, I'm Scott from Muscularstrength.com and in today's video
I want to share with you a few extra tips to not only help you get into position when bench-pressing heavy dumbbells
but to ensure that you're properly
Packing your shoulders and then when you finish your set whether you completed all your reps
Or you got stuck in half the dump how to properly put the weights down so you don't risk damaging
Your shoulders because believe it or not. A lot of people don't injure themselves as they're pressing
They do it when they dump the weight
but before we get started if you guys enjoy my videos make sure you tap that like button and to
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This is actually for all my old school
'Hermanites' that are out there when we used to throw that term around I kind of missed that term
I don't know. Maybe we can bring it back but my old school 'Hermanites' have seen this video
It's ten years old
Ricky's gonna roll a clip in a second
but
it's my dummbell trick and I'm gonna move my
Microphone to the front so in case you guys wonder what this is it's the cord to my mic
It's a dumbbell trick in order to get into position without having to really strain yourself
And the funny thing is is that I never
Ever ever saw people do this in the gym until I dropped this video 10 years ago
Even the people in my gym that I was a general manager of no one did it and then they saw me doing it
They're like that's a great idea. So the original tip was to place the dumbbells somewhat on your knees and then to lean forward
Then as you throw yourself backwards you brace your core, obviously so taking a breath
Brace your core
Lock out your elbows. And as you go back, you're gonna push off your toes
to get the dumbbells in the air and then you're in position to be able to benchpress you can start your reps like this and
the main reason why I started doing it is because a lot of times I didn't have a spotter and
when I would be progressing with my sets and start lifting heavier and heavier weights if I was going back with like
90s or hundreds I'd go to here
Then I'd have to struggle to get into position and then that first rep always felt like I was putting more pressure on my shoulders
than really, you know exercising my chest properly so that
Was the original tip now I've actually made it better over the years
and I'm gonna add a few things right now to help you guys out so that
You can better take advantage of this trick and then when you use it in your workouts when you're training chest
You know that you're doing everything properly
You're properly packing your shoulders and when it comes time to drop the weight, you can do that without injuring yourself
and so the beginning part of the trick is the same except the extra step here is
Instead of just sitting anywhere on the bench and rolling backwards
I want you guys to go as far up on the bench as you can now
I may be over exaggerating a little bit but it really depends on how long your bench is
But I know that on my bench if I sit at least here
This is gonna give me plenty of room to do my slide
Once my back is on the bench
so I'm gonna get into position and
Then now that I'm here, what I can do is make sure my shoulder blades are 100% packed by lifting my butt off the ground
Pushing through my toes and then slightly sliding back on the bench see as I slide back
It's forcing my shoulders to really retract and be depressed
then I put my butt back down on the bench and now my shoulders are in the proper position to bench press and
Then the way you're gonna stop bench pressing is you can either bring it down like this
turn your hands in and then dump it on the ground or
the other way you can do it is
once you're at the top you can actually turn your hands in bring your legs up and
Then come back to the forefront like this a lot of you commented on the last chest video
We did how to fix an uneven chest
I talked a lot about properly packing your shoulders and a few of you actually sent me DMs on my
Instagram scott herman fitness of your form because I've responded to you in the comments section. I said guys
Obviously I can't help you if I don't know what you're doing
so send me a DM of your form or post in my forums on my website and I can take a look and
99% of you would roll back right? So you would you would retract your shoulder blades here and you would roll back
But as soon as you go out into this position, your shoulder blades were retracted, but they weren't depressed
And so I'm gonna show you the difference right now. This is retracted without being depressed
This is the what depressed looks like. You see how instantly the dumbbells went from being over my shoulders
To over my chest
And the only way you're gonna be able to safely do this is with the dumbbells already in the air
So if you're rolling back with really heavy weight and you're keeping it like this
you're gonna have a really hard time adjusting yourself because the weight is gonna be too heavy but when your arms are fully extended
No matter how much weight you have you can easily adjust yourself and just to show you guys that you can do that
I'm gonna pick up some heavier dumbbells and
Show you that it's all the same. Oh
Yeah, these are dusty and for good reason I haven't used them in a while
So same thing applies get into position brace your core and then roll back
Then once the dumbbells are up you can roll back a little bit
And now you're in position to bench and again if you want to get down
Turn them this way bring your legs up or you can come all the way down like this turn them in
And then drop them to the ground when they're really heavy
I recommend doing the dump like that and not placing them down on your knees. Unless you're really good at it. So
This is my trick. It's gonna change your life when it comes to bench pressing
especially if you're doing a lot of bench pressing on your own and if you enjoyed the tip
Be sure to tap that like button share this video with your friends and I hope you guys continue to make some great gains in
the gym and as always
More good stuff coming soon. See you guys
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Since we started making youtube videos together
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