Incline Dumbell Press....

[CanadianIron]

This has been one of my favorite exercises since I started playing with weights, I've recently hit the ceiling with these at my gym and im repping the heaviest dumbells at the gym for reps now (120's).

Someone had the suggestion that I drop some weight off my press and go for super deep reps, from all the way down, to all the way up. I tried this after my regular press routine and sure enough I could only really press 100's this way, I literally brought the weights down to the start position with my upper arms at a steep downward angle with the weight on my shoulders, almost like an "Arnold Press" but for the incline.

My observation of this type of rep would be that I'm not following the conventional incline press form because the elbows have to be super tucked to come that far down and you cant go really wide. If I tried a normal rep going this low, it would majorly destroy the shoulders... do you guys think this is a beneficial way to increase the strength of my incline press or should I just stick to the 120s and going just past 90 degrees when Im coming down and do more reps?

[waderow]

try not ever locking out. keep muscles under constant tension...

and please dont tell me these partials are little 6" presses...... please

[CanadianIron]

If you're talkin about the reps I do now, my "down" is with elbows just below my shoulders and "up" is when the weights tap. They're as good as any reps I've ever seen anyone else do. When I do 120s, I dont need a spot, because I can actually lift the weight. :)

[Pec]

I always bring them all the way down, just like if you were doing it with a barbell.

[Adonis13]

i think that the basic movements are critical for growth, time under pressure and so on, switching up your rep style will maybe lead to gains but they will halt, once i out grew the dumbbells i moved to incline bench and kept upping the weight with great success. move onto bigger better things IMO bro. or u can talk to your gym owner and see if some ppl will help to put in for a heavier set....say 140's?

[l6873]

For me, every rep is like the first rep. If it doesn't touch your chest, it doesn't count. Never had any shoulder problems and I do 120+ this way.

[Canadian Protein.com]

If you want max growth of your chest you absolutely have to go past 90*...90* and up is a lot of tricep.

The proper way to bench (dumbbells or bar) is to tuck your elbows in anyways. Hold the dumbbells at a 45* angle to the bench...if the dumbbells are at a 90* to the bench (or perpendicular) you very well my develop shoulder problems.

[JacktheThriller]

whoa whoa whoa, the whole reason for dumbells is so u can go deeper, what is this 90 degree with elbow stuff, u should be going deeper than a barbell incline with these man

[Adonis13]

^^^
True Dat

[faller]

whoa whoa whoa, the whole reason for dumbells is so u can go deeper, what is this 90 degree with elbow stuff, u should be going deeper than a barbell incline with these man

Another myth. TP has it right..

[Adonis13]

Another myth. TP has it right..

You think the fullest range of motion and time under pressure are myths?

[faller]

Not at all. But if its a stretch you're looking for, than do some stretchs. Anyone here remember the "cambered bar"? , It gave you the ultimate stretch on the incline and killed your shoulder's. What TP described IS a full ROM, just the correct way of performing the exersice,..

[JacktheThriller]

^^

then what is the point of dumbell presses over barbell might i ask

[faller]

^^

then what is the point of dumbell presses over barbell might i ask

I don't understand your question.

[sneakyfingers]

Instability. It's a good way to change from barbell. The same could be said about a machine....whats the difference? You're recruiting a whole lot more stabilizers.

[CanadianIron]

Another myth. TP has it right..

Who/what is TP?

Are you agreeing or disagreeing with above posts?

As for barbell inclines, i've never been able to do full ROMs on the incline bench, i've tried doing them for stints here and there and they destroy my shoulders, I cant press more than 95lbs on the incline barbell without severe shoulder pain after a few reps. I've tried every hand/bar position possible too, just doesnt go for me.

[CanadianIron]

Instability. It's a good way to change from barbell. The same could be said about a machine....whats the difference? You're recruiting a whole lot more stabilizers.

I've actually added the incline hammer strength to my routine, its a good challenge, but I always like the stigma of lifting the dumbells, there is always a great sense of accomplishment you just dont get on a machine when you put up the big weights... you can do shit reps on an incline barbell and move big weight, same with hammer strength or smith. But if you dont have the power, you just wont press the heavy's on the incline dumbell, if you cant do them, they fall on your face, simple as that.

[BAM]

Whe
If you're talkin about the reps I do now, my "down" is with elbows just below my shoulders and "up" is when the weights tap. They're as good as any reps I've ever seen anyone else do. n I do 120s, I dont need a spot, because I can actually lift the weight. :)

Dont tap your weights together at the top. It actually gives you a rest (aka cheating) and its annoying to everyone else in the gym. IMO anyway

[Canadian Protein.com]

I would suggest dropping the weight on the incline db's so that you can practice proper form and so you can also practice positioning the the dumbbells in such a way that will not induce pain or strain on your shoulders while using full range of motion.

[faller]

Who/what is TP?

.


I ment TS :D I've got the H1N1, not thinking clearly... And i agree with his post, sorry bout that..

[GYMBRAT]

x2 ^^

[Big D]

Whe

Dont tap your weights together at the top. It actually gives you a rest (aka cheating) and its annoying to everyone else in the gym. IMO anyway

x2 never understood why clap the weights together

[CanadianIron]

I would suggest dropping the weight on the incline db's so that you can practice proper form and so you can also practice positioning the the dumbbells in such a way that will not induce pain or strain on your shoulders while using full range of motion.

I'm comfortable with the move, just wanted to make sure it's safe, I'll keep at her and start going uber deep.

And im not the guy "clapping the weights".. I usually just barely touch the corners of the weights together, they're rubber and they make no sound.

[waderow]

I'm comfortable with the move, just wanted to make sure it's safe, I'll keep at her and start going uber deep.

if you are going to do full rom for first time, dont **** round.... use a light weight and make sure youre warm.

light weight... like the 50's or something. it will be a good stretch. you might not be able to go heavy for a month

[CanadianIron]

I did them last night at the end of my chest workout, started with 60s and I went up to 100s no problem.

[faller]

Whe

Dont tap your weights together at the top. It actually gives you a rest (aka cheating) and its annoying to everyone else in the gym. IMO anyway

This sound actually gets me pumped. There's nothing like metal hitting metal, too bad our gym has rubberized DB"s :(

[Chaps]

I say use the form that is most comfortable for your body structure none of us know how your built or what feels right for YOU, sounds like going super deep isn't for you. As far as maxing out on the weight you could try:

-pre-exhaustion
-rest pause
-do your presses on a stability ball (laugh all you want try this with 100lbs+)

[GYMBRAT]

^^ -do your presses on a stability ball .....bwwwwwaaaaaaaahaaahaahahahah bwaahahahaaaa!

[waderow]

^^ -do your presses on a stability ball .....bwwwwwaaaaaaaahaaahaahahahah bwaahahahaaaa!

fuuuuuuuuuuuuuck!!!!!! just say no to bouncy balls!!!


unless you do your curls standing on one.... then its g2g lol

[Big D]

fuuuuuuuuuuuuuck!!!!!! just say no to bouncy balls!!!


unless you do your curls standing on one.... then its g2g lol


LOL

[buildinthaskinnys]

Whe

Dont tap your weights together at the top. It actually gives you a rest (aka cheating) and its annoying to everyone else in the gym. IMO anyway

Hard to concentrate on lady gaga that way or what?

[waderow]

Hard to concentrate on lady gaga that way or what?

besides the whole hermaphrodite thing.... i love lady gaga lol

[BAM]

Hard to concentrate on lady gaga that way or what?

Nope.. its just like resting briefly at the top of the movement. If you don't touch them together, it is harder. and yes I find it annoying, .

[CanadianIron]

I dont think the goal is to make the exercise as hard as possible. You want to do a full ROM with a squeeze up top, its easier to get a good contraction if you lock right out.

If all I was trying to do was make 120's harder, I could make the reps impossible. I think its assumed you're going to do a normal rep. Point of thread was simply to inquire as to whether or not going deep with incline dumbells was shoulder friendly.

[buildinthaskinnys]

Nope.. its just like resting briefly at the top of the movement. If you don't touch them together, it is harder. and yes I find it annoying, .

I would bet that you find alot of things annoying, alot of things indeed.:ne

[waderow]

I dont think the goal is to make the exercise as hard as possible. You want to do a full ROM with a squeeze up top, its easier to get a good contraction if you lock right out.

If all I was trying to do was make 120's harder, I could make the reps impossible. I think its assumed you're going to do a normal rep. Point of thread was simply to inquire as to whether or not going deep with incline dumbells was shoulder friendly.

nope. not with dumbells. cables? sure.

try your next chest day to only work the lower half. You know how some fags do partials? well do partials but the opposite side... the low side....

keep your muscles under constant tension. it will kick your ass

[CanadianIron]

I think its important to get a good squeeze on every exercise, when Im warming up I usually just pump the weight up and down for the bottom half of the ROM, usually for chest and shoulder exercises. I like a nice solid ROM for my working sets though.

[waderow]

I think its important to get a good squeeze on every exercise, when Im warming up I usually just pump the weight up and down for the bottom half of the ROM, usually for chest and shoulder exercises. I like a nice solid ROM for my working sets though.

well, so do it your way then. obviously this thread was just about bragging up the 120's :)

good luck and squeeze them presses

[CanadianIron]

120's aint nothing but a peanut... nothing worth bragging about IMO.... simply wanted to debunk the theory that going past 90 deg was bad for you.

:beat

[faller]

simply wanted to debunk the theory that going past 90 deg was bad for you.

Time will tell the story....

[Big D]

120's aint nothing but a peanut... nothing worth bragging about IMO.... simply wanted to debunk the theory that going past 90 deg was bad for you.

:beat

I wanna see a video of you doing it and if your doing it right i'll eat wades boxer shorts :p

[CanadianIron]

I wanna see a video of you doing it and if your doing it right i'll eat wades boxer shorts :p

Thats like a double boner for you... guy pounding the weights, and getting to eat some dudes soiled boxers... thats like BIG D heaven...

:troll

[CanadianIron]

Time will tell the story....

Are you arguing that its bad? From what I read it didnt sound like anyone thought it was bad.

[waderow]

who said theyd be soiled.... although I will soil then if thats your cup of tea bigd :) I understand the seductive art of fetish.......

[Big D]

sure might as well, its gonna be easier to chew it that way :D

[BigT]

Are these correct ?? :)

http://www.youtube.com/watch?v=TPUpy6P5z84

[l6873]

Are these correct ?? :)

http://www.youtube.com/watch?v=TPUpy6P5z84

I'd say to be correct it has to touch your chest but I have no right to criticize since I'm nowhere near as strong as you.

[Chaps]

Are these correct ?? :)

http://www.youtube.com/watch?v=TPUpy6P5z84

That's impressive! I wish my gym had heavier dumbbells :mad:

[tex]

Are these correct ?? :)

http://www.youtube.com/watch?v=TPUpy6P5z84needs to hit chest but thats a shit tonne of weight you're movin!!!!! nice work!!

[BigT]

needs to hit chest but thats a shit tonne of weight you're movin!!!!! nice work!!


Thnx Tex....That was just for myself, Usually just go to the 160's for 10 to 12 reps and "YES" I do go deep to my chest. Unfortunately i do have a small shoulder injury that keeps my left arm from completely going full range of motion. But i still get the benifit from the stretching and the pump that it gives. Maybe tomorrow night i will throw on the vid of the 160's. Tomorrow IS international Chest day for most ya know. :) LOL But for now.....maybe i'll throw up the vid of the 200 Pounders for a single ???? LOLOL

http://www.youtube.com/watch?v=nyv2nFm7HbU

[tex]

Thnx Tex....That was just for myself, Usually just go to the 160's for 10 to 12 reps and "YES" I do go deep to my chest. Unfortunately i do have a small shoulder injury that keeps my left arm from completely going full range of motion. But i still get the benifit from the stretching and the pump that it gives. Maybe tomorrow night i will throw on the vid of the 160's. Tomorrow IS international Chest day for most ya know. :) LOL But for now.....maybe i'll throw up the vid of the 200 Pounders for a single ???? LOLOL

http://www.youtube.com/watch?v=nyv2nFm7HbU youre a strong ****er....how much do you weigh?!

[BigT]

youre a strong ****er....how much do you weigh?!


Stayed leaner this offseason and am probably sitting around 248lbs. So this heavy weight stuff is going to be dwindling down quick as I start into my contest prep and dieting. Do not want to risk an injury just trying to lift heavy for no reason other than my own. Not going to Build any more muscle this season. Just have to try to maintain it during the fat loss stage. Gonna be a good one this year i am hoping. I feel like i'm getting too old for this stuff anymore..But i love it so much and its in my blood now, So i'll prolly never give it up. But then again,,,Big weights in the gym doesnt put you on the Podium for medals or Trophies. Good ,hardcore,diciplined, good form training and a good diciplined diet and cardio should tho. See how it pans out this yr.

[marino]

good stuff big t and good luck in the show

[BigT]

good stuff big t and good luck in the show

Thanx Bro, 2 shows in April, So i still got some time. But it seems like never enough. So time to get my ASS Moving. lol

[MuSuLPhReAk]

BigT, those were incredible lifts. I still have yet to see a gym with weights that high.

Do you do flat bench with that weight, if so, can you post a video of how you get them into position and how your release them? I had so much problems with heavy weight and flat dumbell bench.

[BigT]

Dont do the heavy flat dumbells..."They Would Tear Off My Shoulder"!! I do Flat Bench but barbell. But i do know that doing the flat dumbells you hug them tight to the chest and just fall back. haveing someone guide yer back down to the bench is good to have. and them a little help with the first raise is always nice not too totally wear yourself out. And i would on the last rep take them down to the chest and then push them out to the side and lettem drop. If yer gym has good mats..then it shouldnt be a problem. No sense in hurting yourself just trying to let them down easy. My Motto anyways. And cch,,,The Atlantics is open to anyone in the Atlantic Provinces. So open to all !!

Just did the 160's tonight.. I was not feeling the best tonight so i didnt get that many ..heres the vid. Bloated and all...lolol

http://www.youtube.com/watch?v=hZ-RxJ-EH9Y

[daande]

I am doing 95's for 10 reps without a spotter right now on incline. Each time I go down I lower the weight so that the DB's hit my shoulders and I push up until my elbows are almost locked out. I however, do not touch the dumbbells together at the top I try to keep them separated.

[CanadianIron]

I adjusted my form so Im pressing the weights straight up and not touching them in the middle, although I cant go all the way down to my shoulders without extreme pain, Im definately going deeper. Doesnt seem to have effected the weight I can lift though, I did the same weight as normal like this, I dont think my old form was making the weight much easier. However, doing a couple half reps at the bottom of the stroke kills the muscle pretty good, so I like mixing those in with my sets.

[BigT]

I adjusted my form so Im pressing the weights straight up and not touching them in the middle, although I cant go all the way down to my shoulders without extreme pain, Im definately going deeper. Doesnt seem to have effected the weight I can lift though, I did the same weight as normal like this, I dont think my old form was making the weight much easier. However, doing a couple half reps at the bottom of the stroke kills the muscle pretty good, so I like mixing those in with my sets.


Correct me if i'm wrong in the Bodybuilding World but,,,Isnt it The point to squeeze at the top of every rep ? So with this point, Wouldnt it be more benificial to go close or even touch at the top Creating maximum squeeze? They are dumbells arnd create stronger stableizer muscles/ you are supposed to have a range of motion. If you just go straight up and down ?? Then whats the point in using dumbells ?? Just use the straight bar and go up and down. !!The dumbells might be more for sculpting and defining ?. But thats the way i was taught and am sticking with it cause it works. PLUS. Do you realize how long those 160/180 and 200 lb Dumbells ARE ?? LOL have a look sometime if you can find any and see for yourself.

[waderow]

where does it say, or who says that you have to squeeze?

[BigT]

where does it say, or who says that you have to squeeze?

Do you squeeze at the top of your rep when you do Fly's ? I do them for dumbells as well not flat of course ..but i still try to go full range of motion...Hits the inner chest and "I" believe give you more definition.

Maybe a PRO or a vet could correct me if i am wrong. But it works for me.

[waderow]

fly movement is different then a pressing movement.

a pressing movement (many will argue over this) should always be kept under tension, meaning not locked out. For maximum growth. Locking out gives the muscles a rest which takes off the intensity of the WO.

[BigT]

I believe you are correct in saying locking out....i only lock out when i do need a rest. and so do most. Am i correct tho in saying tho that you dont just stop the set when you need a rest cause you are locking out ?? i dont think so,,,you take a breath and continue for more reps to get the most from that set. Not trying to put up a big arguement.. just trying to get my points across too.

[waderow]

force yourself to not lock out and rest, and lift till failure on working sets. When you fail, you fail.

I think you might see a difference in a few weeks

[BigT]

i can argue the point that when i do warmups or rep out with say 100's or 120's ...they dont touch at all. But how can i NOT touch the long ass 160/180 or 200's ?? When they do touch its not locking out at all my arms and elbows are still bent i believe. lol pretty much impossible not to touch tho.:)

[waderow]

youre incline pressing the 200 pound dumbells?

[BigT]

i just watched my vid of my 160's and i might be totally wrong here. i think i do pretty much lock out. So my appology.

[BigT]

youre incline pressing the 200 pound dumbells?

LOL....video is on this thread brother.

usual incline chest day is warmups with 120's for 12-15. then 140's then 160's. On a heavy day ... Warmup with 120's then go to the 160's. then do the 200's for a single. if i dont feel that good on heavy day i'll just do the 180's.

[waderow]

nice. I saw your 160's vid

You're not touching but still locking out.

try a workout with doing partials on the lower half. One of the biggest guys I have ever chatted with about lifting told me about this. Had some vids posted but I cant find them now.

Your elbows will be 45 degree at the top side

[BigT]

nice. I saw your 160's vid

You're not touching but still locking out.

try a workout with doing partials on the lower half. One of the biggest guys I have ever chatted with about lifting told me about this. Had some vids posted but I cant find them now.

Your elbows will be 45 degree at the top side


My wife and i sometime will do that workout on occassion. With just pressing the weights up straight with no arc. But not too often. it is much harder with less reps. and i do agree gives you a pump much faster.

[waderow]

My wife and i sometime will do that workout on occassion. With just pressing the weights up straight with no arc. But not too often. it is much harder with less reps. and i do agree gives you a pump much faster.

exactly.... you know what I mean....

much harder cause its working the muscle harder :)

[BigT]

exactly.... you know what I mean....

much harder cause its working the muscle harder :)


Well being 41 years old..i'm getting to the point where i dont think i can Grow much more and i'm just concentrting on staying leaner i nthe offseason. Going upwards to 300 lbs in the offseason doesnt work for me anymore. Too damn hard to shed it off for a show. So this year i focused on staying within 30 lbs of contest weight "Still trying to stay strong tho" I think its best for me to stay leaner in the offseason anymore.

[waderow]

bro. incline pressing the 200's is plenty strong.... LOL

[BigT]

bro. incline pressing the 200's is plenty strong.... LOL


Thanx Brother. I appreciate it. Wont last long now getting into contest prep. lolol Flat bench was unreal last year at 295lbs. :) Was in the 500 club.

[Delt King]

Thanx Brother. I appreciate it. Wont last long now getting into contest prep. lolol Flat bench was unreal last year at 295lbs. :) Was in the 500 club.

Well i'm impressed...i've never seen DB's that big in person or a anybody flat bench that much either and your form is controlled and strict, so as long as your shoulders are GTG then keep at it.

Personally i keep my elbows more forward and keep the DB's kind of 45 degrees from each other in order to get my front delts less involved in the movement. In reality my tris get hit a little more but my chest has grown significantly since the switch in form as i used to do it like you but built more delt than chest. :bch

Good luck in your contest in April.

[BigT]

Well i'm impressed...i've never seen DB's that big in person or a anybody flat bench that much either and your form is controlled and strict, so as long as your shoulders are GTG then keep at it.

Personally i keep my elbows more forward and keep the DB's kind of 45 degrees from each other in order to get my front delts less involved in the movement. In reality my tris get hit a little more but my chest has grown significantly since the switch in form as i used to do it like you but built more delt than chest. :bch

Good luck in your contest in April.

Thnx Delt King, Shoulders are good.... Thank God..And i have always tried to be strict and hve good form on all my reps in every movement i do for every bodypart. I havent been able to improve my legs this year because of a nasty injury to my leg and groin. But it has healed and just now trying to get back into the swing of getting my legs up to par. But i still think they are a lagging bodypart compared to my upper body. Just cant do the offseason weight as i used to to bring them up. But thats what i have to live with and accept and just try to get them as lean as i can to improve the overall package.

[nii]

Can some of the more experienced lifters chime in on BigTs form. His elbows are flared out and align with his shoulders, isnt this exactly what we're not supposed to do? Is it harder to keep elbows tucked in when doing bigger weights or as your physique changes?

Nothing against you BigT, you've got an awesome build! But recently ive started from scratch on my bench and squat movements, trying to reteach myself a very strict style, and am more curious than anything.

[AlladdinSane]

First, keep in mind that this is an INCLINE press. The rules change a bit.

If he was to go any deeper, then he'd have to tuck a bit (in order to save his shoulder joints). With that range of motion (which I personally think is great btw) what he did was fine as evidenced by his sick strength and great build, IMO.

[nii]

First, keep in mind that this is an INCLINE press. The rules change a bit.


Right, i think this hits the nail on the head. Ive only been looking at flat bench, i just assumed the concepts transfer.

[waderow]

yeah, depends how deep you go

[BigT]

Can some of the more experienced lifters chime in on BigTs form. His elbows are flared out and align with his shoulders, isnt this exactly what we're not supposed to do? Is it harder to keep elbows tucked in when doing bigger weights or as your physique changes?

Nothing against you BigT, you've got an awesome build! But recently ive started from scratch on my bench and squat movements, trying to reteach myself a very strict style, and am more curious than anything.




I"ve been taught that when Powerlifting ..YES elbows tucked. Bodybuilding Elbows out. And i do believe that is coming from Charles Glass. And it was Flat Bench he was actually Training someone on when i watched it.

found a clip and edited it to be smaller and got it on you tube now.

http://www.youtube.com/watch?v=P1oJNQ8la5A

[BigT]

I;m starting to like Dumbells more so that the flat bench. But will still do them every week. It might be after dumbells or first thing. I will go heavy on one but not so heavy on the other. But still heavy enough.

[waderow]

I"ve been taught that when Powerlifting ..YES elbows tucked. Bodybuilding Elbows out. And i do believe that is coming from Charles Glass. And it was Flat Bench he was actually Training someone on when i watched it.

found a clip and edited it to be smaller and got it on you tube now.

http://www.youtube.com/watch?v=P1oJNQ8la5A

that I disagree with. Good form is good form and whats good for one is good for the other

[BigT]

that I disagree with. Good form is good form and whats good for one is good for the other



You go right ahead and Disagree with Charles Glass. I"m not.

[waderow]

whatever form the guy in the youtube vid is using is what I would say is correct (for any incline press movement), so if Glass says that its right... I guess we agree lol

[BigT]

whatever form the guy in the youtube vid is using is what I would say is correct (for any incline press movement), so if Glass says that its right... I guess we agree lol


That is Charles Glass behind him Training him. Its all Good Bro..I agree :)

[O-Train]

I would be impressed to see anyone pick up 180lbs dumbells. They go up to 150 at my gym and if someone started incline pressing them I would stop what I was doing and watch.

[CanadianIron]

I wish my gym had 150's... i wouldnt be doing them anytime soon, but I believe I eventually would. I could do 130's no problem ..