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zakruti.com » Sport, fitness, workout » Jeff Cavalier
Stop Doing DB Bench Press Like This (I'M BEGGING YOU)

Stop Doing DB Bench Press Like This (I'M BEGGING YOU)

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Rating: 4.0; Vote: 1
Do you really know how to dumbbell bench press for a bigger chest? Look, when it comes to building a bigger chest, the dumbbell bench press my be much more valuable than being a fallback option to the classic barbell bench press. In this video, I am going to the show you how to fix the 5 most common mistakes people make when performing the dumbbell press and you my just find that it s the superior exercise choice for you to make your overall best chest gains. The first mistake you might be making has to do with your posture. Have you ever noticed what it looks like before you even ready to press the dumbbells? I m talking about when you re sitting at the end of the bench with dumbbells on your thighs. Instead of slumping over your dumbbells with your shoulders rounded, sit up tall and pull your shoulders down and back. From here, engage the lats by digging your elbows into your sides. The easiest way to think about this is to focus on your traps and shoulders. Un-shrug them. Again you should feel your elbows packed tightly against your sides and your chest and lats should already feel engaged. Your posture should be noticeable better regardless of what angle someone looks at you from. The second mistake is not making sure that your elbows are in there right place. Not getting this right can lead to unnecessary and avoidable shoulder pain whenever you bench press. Instead of making your body a T, make yourself a tree. In other words, stop bench pressing with your elbows flared directly out the your sides. Tucking your elbows while keeping your wrists stacked above them at all times will place you in the optimal position to press. An easy way to make sure that you are getting this right every time you bench press is focus on the dumbbell touch point. Make sure that the inside of the dumbbell touches the outer lower corner of your chest muscle on every rep. Aim for contact right at tis outer portion of the lower chest and the only way you can do this is with a 45-60 degree elbow tuck. The next mistake you are likely making when performing the dumbbell bench press is allowing the dumbbells to lower without control. While we often focus on the concentric pressing during the lift, not paying attention to the eccentric lowering of the dumbbells is a problem. You should actively be pulling the weight down and engaging your back through the movement. You almost want to row the dumbbells to the bottom as opposed to just letting gravity take over. Doing so will ensure that the shoulder blades stay engaged and that the chest doesn t collapse or disengage in favor of the shoulder muscles at the bottom of the rep. Speaking of lowering, that brings us to our next mistake; rushing the eccentric. A slow eccentric is perhaps more vital on a dumbbell bench press than it is any other exercise you ll perform in the gym. This along with the tucked elbows makes the bench press a viable exercise for anyone that stopped due to shoulder pain or discomfort. Remember to slow down the tempo that you use when performing the eccentric portion of this chest exercise. A controlled eccentric will help create stability in the shoulder joint that will likely remove any of the pain and discomfort you were feeling prior. Another mistake on the dumbbell bench press is ignoring your feet. Yes, your feet! If you engage your feet and create leg drive while pressing the dumbbells up, you will likely experience a 10-15% increase in the amount of weight you can press. Push down into your tows and think about straightening your legs out in front of you like during a leg extension (just keep your feet on the ground during this movement. This will assist you in generating that up and back force you re using to drive the dumbbells along their proper bar path back to the top. The next problem facing the db bench press is allowing your shoulders to dominate the press. Remember, you want to make sure you re initiating the ascent of the dumbbells with your chest first - think about what your sternum and rib cage are doing. When you press, drive your shoulders back into the bench and reach for the sky with your sternum. Think about lifting your ribs to the ceiling. Mistake #7 is forgetting to manipulate the dumbbells in space as you press them up. We know that the function of the pectorals major is to horizontally adduct the arms as you press. To simulate this adduction, tilt your thumbs up to the sky to bring the dumbbells closer to the midline of your chest, almost like bringing your biceps together. A bonus tip for those that don t have a well developed upper chest or still experiencing shoulder issues - change the angle of the bench. Put the bench at a 15-30 degree angle max to reposition the shoulders just enough to take some excessive strain off the rotator cuff and decrease your risk of injury.
Date: 2023-06-23

Comments and reviews: 20


After going as wide as possible on the bench press both barbell and dumbbells when I was a youngin, and not realizing when I was pressing 375 for reps, and failed to hit my goal of 405 bc of pain. Pain makes sense bc it was basically my front delts pushing the weight. Thankfully overhead pressing was never a problem. Until recently, as in a month ago, it s been a solid 10years since I ve done any chest pressing, due to pain. For the past month I have actually been dumbbell chest pressing like this, pain free. Now thanks to your amazing demonstrations what I was doing actually makes sense. Still getting the muscle memory part down and sticking to lighter weights. Hard to break bad habits! Thanks for the video! Last question do you think a closer grip on barbell bench press to where my thumbs would touch that outside corner of my chest and elbows tucked is a good idea? I m only 33 so I would like to hit that old goal of mine. Plus having all girls and being a girl dad it would be a nice flex on some young bucks!
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none of the chest press exercises makes my shoulders pain, but they make my elbows pain. especially the barbell bench press. i do dumbbells because of this which is a little more elbow friendlier for me. but up to some point. my chance, it was my chest day and i saw this video right on time right before the dumbbell press exercise, i did all the check-marks of the video but still it gives me elbow pain. i work 25kg (55lbs) x 10 for 4 sets, more than that destroys my elbows. less than that piece of cake. maybe better for me to stick with the press machine
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Please Jeff address this question. when i do the dumbbell bench press my left pec always struggles to keeo up with the right. In fact along with strength imbalance there is a considerable size difference too (if i keep both palms on both pecs, the left palm is almost one finger width lower than the first and makes me very conscious and uncomfortable. Also one more point is my left shoulder blade kind of gets stuck or pinched when trying to turn my torso to the left for stretching.
Please Jeff or someone who knows their stuff help me
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Hey Jeff.
Just wanted to thank you for sharing all that knowledge. Since I started my fitness journey I based my workouts on all the tips given. I was 255 and now 180 after 9 months. I now see muscles I never thought I would ever have. Never enrolled to your workout app but your techniques are embeded in all my workouts. Really appreciate it. Im not stopin until my arms fill my old fatty boy clothes.
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Great video Jeff. I have a paragraph to put here but I'll just say I was actually doing my dumbbell bench correctly. This was a terrific refresher all the same and I will concentrate more on the eccentric.
I am 51 years old, I have no useful fingers on my left hand so I improvise with lifting hooks for pulling and ceiling mounted spotter straps for my dumbbell chest and shoulder presses.
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Convinced coach has a camera following me. Was in the gym yesterday with my step sons and we reviewed everything in this video - except the feet! That's the first it's been mentioned and I saw the promised 10%. That sternum/rib tip really helped with mind/muscle connection. Both my sons said their shoulder pain was gone after following coach's advice. Thanks as always!
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Hey Jeff, I've joined a Pilates group recently. Because somebody said somewhere on the internet that it very good for improving your core.
The thing is that there are only woman in the group. Am I in the wrong place? Is Pilates more beneficial for females?
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This is a great video breakdown. Most of my clients have trouble doing so many cues at one time. If you all have similar Issues, just do a few of the cues until you master those. Then incorporate more, in future workouts. Thanks for the quality content Jeff!
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I face an issue during dumbell bench press, which maybe due to my muscle weakness, is that whenever i go up for the raising part, my traps and scapula that i have been holding tight for so long automatically loosen up, and keep loosening for the next reps
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It's just like in the squad, if you can learn how to use your hip flexors and your tibialis muscles to pull yourself down, you will be more stable, you will have more overall muscle activation, and that will lead to more energy output
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I developed significant shoulder pain from bench pressing/overhead shoulder pressing to the point where I can't do those exercises anymore. Do I need to have the issue treated before trying again or do these fixes help with the pain?
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I struggle with shoulder pain doing barbell and dumbell bench. Driving my shoulders back helps a ton. It is an awkward movement for me, but worth the extra effort. I can push more weight and my delts don't hurt afterwards
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This was actually VERY, VERY Excellent advise! Turning the wrist so the DB r at an dangle and actually touching that corner pec will stretch and contract the pecs better, PLUS a great muscle mind connection.
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Always so helpful with all of your videos. I love your programs and your training technique. I am a disabled veteran that depends on your programs and tutorials to always help me. Thank you so much Jeff
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Jeff, i am glad you are not my couch anymore. I spent around 120 on your program. I was into you three years ago and hell do i look different now. Because i left this crap. Dr. Thomas Ruckstuhl.
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This video is much appreciated man. I get shoulder pain about twice a year. So this will reduce that happening. If you had to choose one exercise for the upper chest, what would you do?
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The editing in this video is amazing. And these tips are so great. A lot of these i am doing because I've watched previous videos of yours. But tilting it would be a great benefit.
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So true. I f my shoulder due to heavy barbell bench press with elbows flared at 90 degrees. Old school movements are overrated in you lift for a decade. There are better movements
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With dumbbells and my bad shoulder, probably 70 lbs lol Eventually, I am sure I will double and eventually triple that, but I'll probably be doing a lot of barbell first.
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Very good video!
Odds on doing Stop Doing Pushups Like This next?
Or maybe Stop Doing Overhead Presses Like This? Maybe even Stop Doing RDLs Like This afterwards?
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