Training and nutrition advice
Okay. Silly question. Do YOU know how to take heavy dumbbells over to a bench to perform dumbbell bench presses?
Yeah, I bet you THINK you do! So did I.
Jeff Cavaliere, of Athlean-X, covers some interesting tips on how to safely handle some heavy weights when you get ready to bench press with some big ol' dumbbells.
Instead of carrying the weights over to the bench and setting up straight away, Jeff advises NOT to. He describes this as a mini farmers carry that can fatigue your forearms (amongst other muscles) which can eat away at your energy needed for your intended exercise.
So, what do you do? Put the weights down on the floor in front of you. No, not on the bench, on the floor. Wait a minute to get back any energy you may have just lost. Then, you're going to do a kind of partial deadlift with the dumbbells to get on the bench.
Yes, only partial. Basically, you'll position the dumbbells over your feet while you stand in front of your bench, and then deadlift the dumbbells only high enough to where you can sit down on the bench.
Personally, I can't think of a reason why you couldn't just have the dumbbells at the sides of your feet instead when you go to pick up the weights. Jeff doesn't address this in his video. Do YOU have a reason why one dumbbell position would be better than the other? Share in the comments!
Once you're on the bench, Jeff advises to get one dumbbell up at a time instead of both. Here, you'll use your knee to help kick the dumbbell up until it touches your shoulder. Repeat with the other side. Now you can lay back on the bench.
What about getting back up? What are you supposed to do then?
This is much easier to understand by watching Jeff do it. Check it out:
Questions or comments about this? Please leave them in the comments section!