Incline dumbell bench press advice

[BjsAust]

Here's the thing, I'm starting to get up to some good weight on these things, just with one problem. When I lie back and have the dumbells on my chest/shoulders...I cant lift them up. If I get my training parter to kinda nudge my elbows up a bit to get them moving, then I can pump out my reps fine, but because when I lie back the dumbells are sitting lower than my normal ROM I cant push them up to get them started.

So I guess a couple of questions:

Am I supposed to lower the amount of weight I'm using until I can get them up on my own? Seems like a waste to do less than I can for 5 reps just because of the first half of the first rep.

Am I not using the proper ROM for all reps? It feels right, I go down fairly low, just not right down to where my hands are basically beside my chest, more to where they're about even to the top of my chest.

Anyone got advice on how I can lay back and end up with the dumbells a bit higher up off my chest than I am currently. I've always kind of sat upright with them held against my chest resting on my thighs and then lie back pulling them with me.

[BRITISHBULLDOG]

i see this alot at the gym,people cannot get that first rep up but after that the can do 6 or 7,i would change it how you like however as long as the db are on the upper chest!do what you must as long and you can feel it working!sorry i can help you more!

[Newlife]

The only part of your body that can assist would be your thighs, so if you can't move them in the lowest position of the lift, I would say they are too heavy for you.

The correct ROM for an incline press would be to lower the DB's to your lower chest, not your upper chest. Also, make sure you are not sitting inclined more than 45 degrees. I prefer 30 dergees as I don't like the stress on my shoulders with the larger weight in the pressing position. When you press, make sure you have the weights next to your lower chest and press in a slight arc towards the midline of your chest.

The only other thing I could think of is to slightly press when you start to lean back. This would bring the DB's a few inches above your chest, but that really isn't the best thing to do. I would lower the weight by 10-15lbs and see if you can get them up from the bottom of the lift. Also, sqeeze your chest hard at the very top of the lift to get more out of it...

[Newlife]

Originally posted by BRITISHBULLDOG:
i see this alot at the gym,people cannot get that first rep up but after that the can do 6 or 7,i would change it how you like however as long as the db are on the upper chest!do what you must as long and you can feel it working!sorry i can help you more!

A common mistake is bringing the DB's high on the chest during an incline press when you lower. Make sure they are next to your lower chest, not upper...

[Rev]

Originally posted by Newlife:

quote:

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Originally posted by BRITISHBULLDOG:
i see this alot at the gym,people cannot get that first rep up but after that the can do 6 or 7,i would change it how you like however as long as the db are on the upper chest!do what you must as long and you can feel it working!sorry i can help you more!

A common mistake is bringing the DB's high on the chest during an incline press when you lower. Make sure they are next to your lower chest, not upper... [/quote]Word, you also might ask yourself is, is it mainly your chest or your anterior deltoids that are most fatigued? That would also be an indication you need to keep the db's hovering over the chest rather than the anterior deltoids when pressing.

It sounds like you are getting stuck off the chest in a full stretch. Basically the lower you go the more stretch in the chest you get which also means more chest is involved versus triceps. Practice going as deep as possible, I usually get the dumbbells' side to rub against the side of my chest (that isn't possible for me when using db's around 80's and up due to db width), it probably also depends on the type of db you are using if it's stacked annoyingly wide.

But if that is a description of your current range of motion, then it's just an issue of acceleration like everyone else has been saying. Everyone has their own method, what I do is get pumped before I even lay down and once my back hits the pad I get them up in the air, I don't waste any time, it's always worked for me. Good luck.

[BjsAust]

Hmm, that might well be it NewLife. When I lie back I bring them very high on my chest, but it wouldnt surprise me if I'm then bringing my reps down to my lower chest. Next time I'll try starting the weights lower down and see how I go.

The only part of your body that can assist would be your thighs

I dont get that bit, how would my thighs help me?

Other than that, I only use a slight incline, the first notch up on the bench thingy. Probably only about 20 degrees.

Also, sqeeze your chest hard at the very top of the lift to get more out of it...

Always do, push them out hard and sqeeze. Thats the problem, I'm working hard and feeling great once its going, I dont want to take a step back in that regard by using lower weight if I dont have to.

[wingsfan]

Originally posted by Newlife:

quote:

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Originally posted by BRITISHBULLDOG:
i see this alot at the gym,people cannot get that first rep up but after that the can do 6 or 7,i would change it how you like however as long as the db are on the upper chest!do what you must as long and you can feel it working!sorry i can help you more!

A common mistake is bringing the DB's high on the chest during an incline press when you lower. Make sure they are next to your lower chest, not upper... [/quote]i'm gonna have to disagree with you on this one newlife. here's a quote from the CSCS exercise techique manual:

downward movement:
"begin the exercise by lowering the DBs slowly, under control, and at the same rate toward the neck and upper chest (not the lower chest or abdomen." it continues with "guide the DBs down and slightly out to the lateral side of the chest, near the armpits and in line with the upper one-third area of the chest (between the clavicles and the nipples).

on the upperward movement: "Press the DBs upward and very slightly backward to keep them under control. To prevent the DBs from falling 'forward' due to the inclination of the body, press them up over the shoulders (initially) and face (eventually) instead of out and away from the chest."

[BjsAust]

Interesting, I checked this site of Danny's to see how they do it.

http://www.bsu.edu/webapps/strengthl...ils.asp?exid=7

I would say thats about exactly how I do them, including being how far down I take my reps. The problem is as you can see in the picture (and the video) the dumbells could go a bit lower, but that feels like too far. Thats where I'm starting from, down that bit too far.

Unfortunately in the video he starts with his arms fully extended so I couldnt pick up how he got started on them .

[RipStone]

To get heavy DBs in the correct posistion, I place the DBs on my knees, then kind of raise my heel off the ground and give the DBs a "kick" up. This helps me get the weights into posisition.

[diamondpete]

BjsAust

Don't mean to hijack, but it is a related question, on bench ROM. I have a similar problem (well don't know if it is a problem or is normal), but I was trying to check my 1 rep max on flat bench (target day is coming) and with a bench press I bring the bar right down onto my chest so the bar actually touches my chest and the firts couple of inches is what I cannot move. Is this "normal" that you are weaker in this sort of stretched out position? If I take the bar down only as far as my arms being parallel to the floor (inline with my chest) I can do more weight. Normally, I do not try 1 rep maes, but I am getting close to my "goal day and a 1 rep max is part of the goal so I need to check it out.

Cheers

Peter

[Rev]

Originally posted by plutes:
BjsAust

Don't mean to hijack, but it is a related question, on bench ROM. I have a similar problem (well don't know if it is a problem or is normal), but I was trying to check my 1 rep max on flat bench (target day is coming) and with a bench press I bring the bar right down onto my chest so the bar actually touches my chest and the firts couple of inches is what I cannot move. Is this "normal" that you are weaker in this sort of stretched out position? If I take the bar down only as far as my arms being parallel to the floor (inline with my chest) I can do more weight. Normally, I do not try 1 rep maes, but I am getting close to my "goal day and a 1 rep max is part of the goal so I need to check it out.

Cheers

Peter

You're weak right off the chest, it's pretty common. You need to work on acceleration and explosiveness.

[diamondpete]

REV wrote:
You need to work on acceleration and explosiveness.

How would I do this?

• By "driving" the weight upward (explosively) when doing regular benches (I already do this)
• by doing "mini" presses, from bar on chest to parallel positon? (sounds like an isolation type exercise)
• by buying your new book?
• something else?


Cheers

Peter

[Rev]

Oops, I just noticed I gave you advice and then didn't tell you how to work on it.

This is worked on by what are called Dynamic Effort lifts. It's basically using a 50-75% load of your 1 rep max and lifting it explosively as possible. So like say you get stuck 2 inches off the chest, thats your sticking point (and mine too currently). Gq and DKing know a lot about this and any articles that have anything to do with the Westside training methods or Dave Tate talk about this a lot.

I don't know what your program looks like, but if you're lifting upper lower 4 times a week split, you could lift heavy (high sets low reps) on the first upper body day, then the second upper body day lead off with your Dynamic Effort bench press, it could be like 70% of your one rep max, and practice exploding on the concetric portion of the lift. The more velocity you can apply the greater force you can apply in weight.

This thought helps me out, do you could jump through a wall easier by jumping slow or jumping fast? It's just like that, blast through your sticking point. Hopefully that helps.

[Newlife]

Originally posted by wingsfan:

quote:

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Originally posted by Newlife:

quote:

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Originally posted by BRITISHBULLDOG:
i see this alot at the gym,people cannot get that first rep up but after that the can do 6 or 7,i would change it how you like however as long as the db are on the upper chest!do what you must as long and you can feel it working!sorry i can help you more!

A common mistake is bringing the DB's high on the chest during an incline press when you lower. Make sure they are next to your lower chest, not upper... [/quote]i'm gonna have to disagree with you on this one newlife. here's a quote from the CSCS exercise techique manual:

downward movement:
"begin the exercise by lowering the DBs slowly, under control, and at the same rate toward the neck and upper chest (not the lower chest or abdomen." it continues with "guide the DBs down and slightly out to the lateral side of the chest, near the armpits and in line with the upper one-third area of the chest (between the clavicles and the nipples).

on the upperward movement: "Press the DBs upward and very slightly backward to keep them under control. To prevent the DBs from falling 'forward' due to the inclination of the body, press them up over the shoulders (initially) and face (eventually) instead of out and away from the chest." [/quote]Well, Feel free to disagree at any time. I stand behind my comment and it works for me.


Here is something from Men's Health March 2005, written by Scott Rankin, C.S.C.S. under the section titled "Perfect Form"...

A common mistake:sitting too vertically, which incorporates your shoulders too much in the move, preventing you from lifting more weight. position the bench at an angle between 45 and 60 degrees. Also, a lot of men like to lower the dumbbells so they are next to their upper chest. Don't-this puts too much stress on the shoulder joints. Lower the weight farther forward, in a plane that intersects your body just below chest level, until your elbows form a 45-degree angle and the weights are at shoulder height over your arms.

typing that really sucked...

You try it now and tell me what you think.

[DKing]

You can also just start the lift with the dumbells fully extended like you would a barbell bench press, its a little harder to get into position but will let you take advantage of the stretch-shortening cycle like a regular bench press.

Danny

[Newlife]

Originally posted by BjsAust:

quote:

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The only part of your body that can assist would be your thighs

I dont get that bit, how would my thighs help me?
[/quote]What I mean is I rest the DB's on the middle of my quads and when I come back on the bench, I remain stiff and my quads push the weight into position so you don't have to fight them up...

[BjsAust]

Originally posted by DKing:
You can also just start the lift with the dumbells fully extended like you would a barbell bench press, its a little harder to get into position but will let you take advantage of the stretch-shortening cycle like a regular bench press.