What up AZers,

I need some help in the gym... not sure if theres a definitive answer but here goes:

I've been doing my flat bench with the bar so I've decided to switch it up with some dumb bells. My biggest problem is that I can't lift the larger dumb bells I wanna use "safely" up into position and lower them after the set.

For example, with the 80lb weights, I can do 9x but my target reps is ~6x. To achieve this, I'd need to use a larger dumb bell and with the 75/80lb weights, I already needed help.

My question is: is there something I can do to help me continue using dumb bells without a spotter? I can handle the weight once I'm in position but getting there is my problem. I feel like I'm wasting a ton of energy just to get the dumb bells on my knees and kicking them up. Also, I don't have a regular partner that I work out with.

I know theres a lot of variables to this question but... any input would be helpful.

 

You need to balance them on your knees with a neutral grip in a seated position on the bench, then roll your whole body backwards including your knees which will help stablize the dbs. Reverse to lower them, i.e., bring your knees back to the dbs, and sit up really quickly. Don't drop the dbs while you're still lying down - bad news for the shoulders.

 

Flat bench is easy to get into position. Just lay back and bring the weights with you.

Honestly, and don't take this the wrong way, but if you exerting that much energy and having that much trouble getting the weight into position it makes me question if you're lifting weight that is too heavy and if your form is proper.

 

Yes this is my normal routine for military press and benches. However, once the weight gets up there, I struggle with this especially when the set is over. Theres too much weight holding my upper body to the bench that I can't sit up easily. Haha
Don't worry about my form One thing I focus on is that... if I can't maintain form, I move down a weight until I can. I have no reason to lie about this so lets assume I'm telling the truth

Maybe my arms need more work...

 

Take it easy, just trying to help out. Never thought you were lying. Some people don't even realize what they are doing is wrong.

 

Sorry if that came across as me taking offense... I didn't. I was just saying

 

Yeah, you need a lot of mementum to do this. What's your bodyweight? Maybe you're not heavy enough to do this? If so, kudos for being able to bench so much at that weight.

You may need to do more arm work, which swinging these dbs around will surely do for you. There used to be a freak at my gym who was doing db presses with 140s and he still used momentum to lie down and get back up.

Try the rocking move with a lighter weight to practice - just bring your knees up to the dbs, then rock - quickly - to an upright position. You should almost look like you're doing a crunch when you bring your knees up. If your core is giving you problems stability wise with the up and down, try doing some planks.

 

^ I'm 170lbs +/-

Honestly I feel like I got the rocking motion down... I'm doing it just like you describe. I just can't get that momentum going with an extra 140+lbs on my upper body!

I think I'm gonna focus on my core more... hopefully that'll help.

 

Do your benches have the foot holders at the end?

 

First off, it sounds like you are doing too much weight. You should not be struggling to get into position.

Secondly, you need to work your forearms/arms more in being able to lift the weight off the rack and set the DB's onto your thighs.

Lastly, you need to work your back/lats more, not your core for this. Core of course helps everything, but you trigger your lats/back more when you use a pressing motion.

 

Nope. Some of them might but I haven't seen them.
1. Well, I'm doing a high weight/low rep cycle right now and I know I can bench more than 80lb DBs. On the bar, I suspect I can do two plates (225) a couple times when I'm fresh. Anyway, this isn't a thread about the amount of weight I can/cannot lift

2 and 3 are very valid and I have already acknowledged my back is pretty weak. Going to try to turn up the intensity of my back days with new exercises. My arms aren't big by any standards and my wrists are tiny. Can't do much about the latter but I'm definitely more focused/determined now when I'm at the gym than I was before. Hopefully I can get the stronger back/grip and be able to bench DBs

 

I'm not quite sure what it is you're asking, but it sounds like getting into and out of position with the dumbbells for flat bench is the issue. The suggestion above about putting the dumbbells on your knees then rolling back is a pretty standard way to do it, but it can be hard as the weight goes up.

As for after the set, if the bench is low enough and it doesn't bother your shoulder, let the weights fall to the floor at your sides, while maintaining control of them with your hands. The key is maintaining control, because you could take out someones foot or leg otherwise.

Some people can do this, others aren't so flexible in the shoulders and can't. What you are running up against is the limitations of working alone with heavy dumbbells.

I saw a web article for a device that addressed this very problem, but I don't have a link. What it did is hold the dumbbells up high, a la the bench press, so all you had to do is get onto the bench, grasp the weights and go to work. Maybe a web search will yield some results.

Another possibility is to just recruit someone at the club for a spot. People do it all the time.

 

Comparing 80lb db's to "benching 80lbs" is apples and oranges. While they are both technically free weight lifts, a barbell is more stabilized than db's.

Something doesnt add up though. You're 170lbs and can bench 225 but you have small arms? Either you're very short in height (short arms) or something isnt adding up.

 

Power Hooks

 

This is what I end up doing all the time. I don't mind it... I was just seeing if anyone has had this issue and how they overcame it.

I have dropped DBs like you described in the past... "dropped while in control". I just find it obnoxious when other people drop weights so I try my best not to follow.
I know 80lb DBs are harder than a 160lb bar... maybe I said something wrong.

Anyway, I wouldn't consider myself short... 5'11''-6'. I wouldn't call my arms toothpicks... but I definitely don't consider them strong. Come hit up LT in Schaumburg with me and I'll show you my problem

 

The issue is stability not movement. The problem stems from getting the weights into position. I'm not hearing him complain he's having a hard time making reps with these weights, so I'd reiterate rec to do some planks and other core stability moves because when moving heavy DBs, "you can't fire a cannon from a canoe".

That said, if he can't row at least the same weight that he's pressing then he should focus more on the posterior chain via pulling moves and stay away from the mirrors at the gym.

 

I like this. Whats a good way to train my back while maintaining my chest? I don't want to totally neglect my chest... should I just do lighter weight/higher reps until my back is stronger?

 

You should be doing some sort of training split between push and pull. Note this applies to lower body as well. It's up to you on how to do it, but generally you should be doing an equal amount of "pulling" to offset what you're "pushing". Some people have a chest day and then a different day for back, others split it in the same workout. If you've been neglecting your back, it will catch up once you start working it. You don't need to, nor should you, ignore your front side. For a pull you can do bent over rows, seated rows, etc. etc. There are lots of resources on the internet with different moves you can do to keep things interesting. It's also a good idea to split your pulls like you split your presses between barbell and dumbbell work. A sample split for you to consider (focusing on just push pull, you also need to do core and lower body work as well):

Monday: Barbell bench
Tuesday: Dumbbell row (or 1 arm rowing using a cable machine)
Wed: Off
Thursday: Dumbbell bench
Friday: Barbell row

This is a simple example. The amount of time you have available and your ability to recover should determine what you actually do. You can also factor in splits for your lower body between those that are "knee dominant" like squats and those that are "hip dominant" like good mornings.

Finally, a good core program will include rotational moves like a wood chop or a cable rotation and stability moves like the plank, side plank, t-push up, etc. etc.

 

I'm the same way, but most gym floors have some sort of rubberized material on them, and as long as you don't just slam the weights down or let them drop without keeping control of them, there shouldn't be an issue.

 

@Pug
I do break up my week based on muscle group but essentially, I'm doing chest and back on different days. I do need a more routined/structured core workout but for today (back/bi), I'm going to try out Men's Fitness's back workout. Looking forward to it

@waTSX
Yeah our floors are rubberized too but I still feel like dropping weights is unnecessary... maybe I'm just being a patsy.

 

Just a quick update. I've been focusing on my core and back for 2 weeks now and I already feel stronger on the bar. DBs are still giving me problems but I did those for about 2 weeks too.

Last night, got on the bar and repped 225 (1st time trying) twice on my 4th set. Felt pretty good. My new goal is 250

 

I've always worked dumbbells.. 10+ years. The lightest dumbbell i used in high school was 70lbs.(per arm) Today I can do 120's if I can find a gym that has them. The "trick" isn't your core. Although the core is important, your supporting shoulder muscles are what allow you to properly control dumbbells. Look up workouts for your rotator cuffs and rear deltoids. Once those are strong, you will have no problem putting up the weights on dumbbells.

note: I am significantly shorter than you, 5'7". Long arms make dumbbell bench more difficult. While doing them, make sure you don't let your elbows drop past 90 degrees... or else you'll put all your stress on your shoulders.

If your form is proper, you should feel only your chest and triceps working... Also, try to balance the weights on your hands so you don't have to squeeze them. The harder you squeeze the weights the more likely your elbows will lock out.

-Nick

 

^ Great advice. My gym has 120lb DBs I think. Haha I think I've seen one guy use them.

You know what. I've actually been incorporating a lot of rotary cuff exercises into my shoulder days. Guess those are paying off too.

I'm not sure how I feel about balancing the weight on my palm. What if it falls off? Haha I definitely see what you mean though.

 

i had a similiar issue and i read in fitness magazine saying not to do tri's the same day or a day before or after chest because it will mess with your chest workouts and so i started doing them 3 days apart and the amount of weight i can do with db's has gone up a good bit

 

I never understood why people mix secondary muscle group workouts with primary muscle group workout?

For example, why would you do back and biceps on the same day? Your Biceps are going to be tired from the back workout and you are not going to be able to get the same pump. It's like doing one long bicep workout. Biceps/triceps have their own day for me. That way it's like hitting them twice a week.

 

Sounds like you're doing what you need to do. Keep up with the shoulder workouts! If you still have trouble with the heavy weights on dumbbell bench, try lowering the weight and sticking with higher reps (12-15). Make sure you do each rep slow and controlled. No forcing or arching your back. You'll be doing heavier weight in no time.

BTW, do you do incline dumbbell bench as well? That's what I always start off with on my chest days. It builds up the upper portion of the chest and will make a significant difference on your flat bench.

 

I always do my flat bench first thing...
Well, I've always been told that chest/tri, back/bi etc were the way to go (not saying that its right). I just don't have the time to get in the gym for each body part. If I had nothing else to do, I'd probably concentrate on one body part each time I was at the gym but 1) I'm not that intense and 2) I would always be tired as hell.

 

I do but usually not first. I think I need to sit down and seriously switch up my routine.

 

I'm just going on my own logic. Not really saying I'm right or wrong either, but it just never made sense to me.

 

^ Heres an interesting read

http://forum.bodybuilding.com/showth...hp?t=110927391