zakruti.com » Sport, fitness, workout » Jeff Cavalier

Bench Press Heavier Dumbbells (GUARANTEED)

video description

Rating: 4.0; Vote: 1

re lifting right now, you-re going to want to try what is shown in this video. The best part about this tip is that it is going to work guaranteed, the very next time you pick up a set of dumbbells. The reason it works is due to two reasons. First of all, it is important to evaluate how you perform a dumbbell bench press right now. Watch the clips shown to see which more closely resembles your form on the bench press when you do it. Be sure to take close note of the position of the rest during and at the top of the press. Does your dumbbell rest centrally in your hand with the weight borne equally between the middle of the radius and the ulna? Or does, your wrist tilt slightly up at the top with the thumb higher than the pinky? You might think that the best way to perform the dumbbell bench press is to keep the dumbbell level with the floor however it is biomechanically causing a challenge that you do not want if you want to press your heaviest weight possible. The thumbs up position of the wrist does something very important at the end of the radius at the wrist joint. It creates some space that doesn-t currently exist and frees this area up from excessive compression caused by the heavy dumbbell sitting in your hand. If you take a look at the bones of the radius and ulna you will notice that the radius is slightly longer at the end than the ulna. Anatomically, this can create an impingement or pinching of the structures located in the wrist. When you add a heavy weight to your hand you will see that the pain that is felt can be exacerbated quickly. It becomes quickly obvious that the presence of pinching or discomfort in the wrist is not going to allow you to bench press your heaviest dumbbells possible. That said, even when there is no pain with pressing the dumbbells you are not positioned in the biomechanically optimal position by performing the dumbbell bench press with a flat hand. The center of gravity shifts when you slide your hand towards the thumb side of the dumbbell but it is able to be centralized by the tilting of the dumbbell down which keeps the weight being borne through both the radius and ulna. So while the dumbbell is still balanced and supported for your strongest pressing, you are getting away from any excessive compression at the radial side of the wrist. There is a second benefit for taking a thumb side grip on the dumbbell you are about to press as well. This is, that when assuming this grip you want to be sure that you-re squeezing almost all of your effort into the thumb and index finger. Wrap the index finger around the thumb if possible to really focus your squeeze through these two fingers. The other three fingers should be wrapped around for additional stability but should not be the main ones providing the squeeze on the handle. What happens when this occurs is that you tap into a neurological phenomenon that enables stronger adduction of the arm across the chest with the squeezing of the index finger and thumb. The brachial plexus is an important neurological hub located in the area of the lower cervical spine and upper arm that has branches and cords and divisions of nerves. The nerves are fed from the same common lateral cord of the plexus. Crossover innervation of these nerves allows for the amplification of these paired actions. You-ll definitely want to try this for yourself. The bottom line is, when you assume this grip and squeeze through the inner most fingers you will find that you have more power in the press and can instantly press heavier dumbbells. The chest will likely feel more of the engagement as well not only getting you to press more but getting development of the chest muscles as a result. Try to make this small change in your next dumbbell bench press workout and I promise you will see increases in the weight that you can handle. If you-re wondering how this translates to the barbell bench press, be sure to watch to the end. If you want to apply this tip to a complete workout program, be sure to visit athleanx. com and use the program selector tool to find the program that matches your current goals. By training like an athlete you can see some of your fastest increases in strength and muscle size over the next 90 days
Date: 2022-04-22

← How Many Sets Per Week for a BIG Chest- (SCIENCE SAYS)

Chinups vs. Pullups for Bigger Arms (THE VERDICT) →

Related videos

How to Get a Chiseled Chest (From ANY Body Fat Level)

• Jeff Cavalier

How I Blew Up My Shoulders (Do These 7 Things)

• Jeff Nippard

I Spent $40, 000 To Prove Them Wrong (My NEW Study)

• Jeremy Ethier

This is Why You’re Not Growing!

• Ryan Humiston

Busting Cardio Myths Everyone STILL Believes

• Jeremy Ethier

Why Men Over 40 Are Obsessed with The 2-Set Method

• Muscle Monsters

Comments and reviews: 10

flp
I know it has nothing to do with this video, but I'm Jessie 2 in the beginning. only even skinnier. terrible posture, terrible eating habits + I practiced as a teenager, but I never played some sports. every effort fails right at the beginning, due to too many things that need to be changed. each can be managed independently in the long run and on a regular basis. eating is more or less solved (weight is slowly growing) but as soon as I start exercising everything goes wrong. partly because I'm happy to be home from work and finally I can rest (yes I'm lazy: D) and partly because I'm alone for the job. The motivation there is the same as Jessie's. just look better, improve my self-confidence and not be ashamed to wear shorts: D can anyone advise me on this? how you do it those hard days when you don't even want to get out of bed and not even exercise.
reply

Swansea
If you my bro and we go to the gym together I don-t want you wearing underwear the whole time we-re there. I-m tryna see them balls clackin through every single exercise that we do. I-m looking at that with MAXIMUM visual specs. I ain-t even gonna lie to you my baby. Ima NEED that, I-m THINKIN about that, I-m DREAMING about that. Don-t wear them draws so I can-t see them balls-
reply

Nicholas
Thank you for all your effort on the videos, they-ve helped me a bunch. Would you be able to do a video on the topic of cold showers? It-s one of those things that a lot of lifters swear by but I-ve seen counter arguments that say they do more harm than good for gains. Is there any definitive proof one way or the other? Thanks again.
reply

Akhil
Jeff, I was working out for past ten years and recently I have developed -Chronic Pelvic Pain syndrome -. The doctor (Urologist) said that it's due to hyperactive pelvic floor and told me to cease exercising. Can you tell some exercises that might help with hyperactive pelvic floor or Chronic pelvic pain syndrome. Thanks
reply

XCurrent
I think mentioning how this helps bench press wrist pain would be important information for the video title. This technique really helped me take away the wrist pain during bench presses or shoulder presses, so I think other people who had similar pain to me would find this video helpful.
reply

Mikoto
Is there a way to apply this for push-ups?
I've been having a lot of wrist pain when doing push-ups. Going with a closer -grip- here, diamond push-ups for example, I still feel that pain.
Would turning my hands out help relief the pain?
reply

nofantasyman
Tis seems to be good for us older guys (72. We have to be more carefully because our bones may not take as much pressure (or so my Dr tells me. It would seem, this better alignment with both bones supporting would be safer. Good job
reply

EA
I was actually already doing this with my dumbells just out of comfort/a more natural overall motion and geometry. Both the position of the hand on the dumbell bars, and the slight angle. Good to see I was able to read my anatomy correctly -
reply

Vijish
The moment I completed this video, I did exactly what you said. I took a pair of dumbell start doing benchpress and the contraction I felt on pec muscles was unbelievable. Thanks a lot for posting this video. It's truly educational.
reply

Travis
Its not my wrists, but my shoulders, specifically my right shoulder that hurts after bench pressing. I'm 50 yrs old and have been working on toning and lifting for 2 years and just started hurting.
reply

Add a review, comment