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mr.bump
07-03-10, 8:36 am
Is there a correct method of foing the dumbbell bench/inc bench ?

I had a arm problem a while ago and had to bench with the dumbbells the way I was doing it was to have the plate facing my head and toes and then just lift up as you would with a bar,now my arm is fine I want to be doing it the right way

The Internet shows different ways of doing it

http://www.youtube.com/watch?v=znxN9BiQLpU&feature=related

http://www.youtube.com/watch?v=lyULw8TecWQ

I have also seen a few videos and seen people talking about the method above but using the grip I said I was using,plates facing heads and toes

So what is the correct method ?

Legacy
07-03-10, 9:22 am
Is there a correct method of foing the dumbbell bench/inc bench ?

I had a arm problem a while ago and had to bench with the dumbbells the way I was doing it was to have the plate facing my head and toes and then just lift up as you would with a bar,now my arm is fine I want to be doing it the right way

The Internet shows different ways of doing it

http://www.youtube.com/watch?v=znxN9BiQLpU&feature=related

http://www.youtube.com/watch?v=lyULw8TecWQ

I have also seen a few videos and seen people talking about the method above but using the grip I said I was using,plates facing heads and toes

So what is the correct method ?

I wouldn't recommend doing it the way either of those videos showed. When you do a dumbbell press, bring your arms in closer to your sides, I keep mine at a 45 degree angle compared to flaring my arms out. If you keep them at that angle, retract your scapula, and drop your delts, you'll hit your chest really good and take a lot of delt and tri involvement out.

mr.bump
07-03-10, 10:00 am
So should you lift it as if you where doing the flat bench with your shoulder blades together and your back slightly arched ?

Also are you suposed to do that for inc bench as well ?

mcbeast
07-03-10, 10:10 am
Video 1-WRONG
Video 2-WRONG

Correct- http://www.youtube.com/watch?v=hgvB5YtzGuo

Also Correct- Tucking your elbows in a bite more.

I believe in Ronnies method of training. No locking out! Especially once you get into heavier weights, your joints will thank you! Also, a huge mistake many people make when they db bench (Incline,decline,etc) is that they "tap" the db's together at the top. If your point of performing the exercise is to maximize contraction in the chest then "tapping" the db's takes most of the pressure off your chest, and just puts the pressure on your joints.

Legacy
07-03-10, 10:10 am
So should you lift it as if you where doing the flat bench with your shoulder blades together and your back slightly arched ?

Also are you suposed to do that for inc bench as well ?

Absolutely. During any chest movement your scapular should be retracted to put as much emphasis on the chest as possible. Keep your body tight and connected to the floor and draw all that power up.

suicidegripme
07-03-10, 10:22 am
Ive seen so many ways of doing Dumbell presses. Personally, I arch and tuck my elbows on my bench press (powerlifting style though I hate saying that hah) so I do the same thing when I DB Press. I do not rotate my wrists or anything like that, I just keep the dumbells at a slight angle, right in between hammer grip and a paralel grip. Works for me. Plus, thats how Branch Warren and I believe Ronnie does it...

mcbeast
07-03-10, 10:27 am
Ive seen so many ways of doing Dumbell presses. Personally, I arch and tuck my elbows on my bench press (powerlifting style though I hate saying that hah) so I do the same thing when I DB Press. I do not rotate my wrists or anything like that, I just keep the dumbells at a slight angle, right in between hammer grip and a paralel grip. Works for me. Plus, thats how Branch Warren and I believe Ronnie does it...

I actually cant keep the db's in a straight "line". I twist them just a tad, for shoulder comfort. So its not like I am really perfoming a bench press.

suicidegripme
07-03-10, 11:49 am
I actually cant keep the db's in a straight "line". I twist them just a tad, for shoulder comfort. So its not like I am really perfoming a bench press.

I dont know if I really explained myself that well. If you click on the video below, at 14 seconds that is exact form I use.
Branch Warren
http://www.youtube.com/watch?v=x83lHPNg57E

mr.bump
07-03-10, 12:36 pm
I can se eit must work because of the size of him and the dumbbels but I thought your suposed to lift the dumbbell al the way to the top?Or do you stop doing that when you get to a heavier weight ?

mcbeast
07-03-10, 12:46 pm
I can se eit must work because of the size of him and the dumbbels but I thought your suposed to lift the dumbbell al the way to the top?Or do you stop doing that when you get to a heavier weight ?

I usually never lock out on anything, except for lifts such as the bench,squat,deadlift and pushpress. ONLY the last few sets where I go heaviest, and only because in a competition/meet it would not be wise to train not locking them out. But, if your just throwin weight around for fun then I would not lock out your joints.