How to get into bench position

[rudygee2]

Alright, I dont know if this is a common problem or a really stupid one... but when Im going really heavy on my DB presses, I can never get them into the right position by myself. Like I start with on my knees, and when I was going lighter, I could just kick them up with my knees, lean back, and push upwards all at the same time so that when Im all the way down on the bench, the DBs are in the air like Ive just done a press and they are all the way up. But as I go heavier, its not working anymore.

My friend told me to like lie back and kinda pull them to my sides so my arms make an L and them just push up from there, but I cant seem to get them up from such an awkward position. Anyone else have this problem? or what can I do to fix this? Thanks alot.

 

[Heizen]

I usually sit on the end of the bench, then lift them on at a time until they sit on my quads. Lean back so they are sitting on my chest kind of, then press them up. I usually count that as my first rep.

I am going 150 lbs (75 in each hand) now so I think it is working well.

 

[semag]

Make sure that you do full reps with DB's, no half rep shyt. If you don't go full reps, you'll risk having a few muscles that are slightly weaker and won't be able to get into the bigger weights by yourself. My thought is that if you're doing DB's and you can't get them into position by yourself, then the weight's too heavy.

That being said, your first paragraph sounds about what I do, and what everyone else does.

 

[rudygee2]

Thanks for the tips Heizen. I think this is what my friend was trying to tell me what to do, but I was pressing up too early, like then the weights were only alittle above my abs. No way I could get them up from there, haha.

Originally posted by semag
Make sure that you do full reps with DB's, no half rep shyt. If you don't go full reps, you'll risk having a few muscles that are slightly weaker and won't be able to get into the bigger weights by yourself. My thought is that if you're doing DB's and you can't get them into position by yourself, then the weight's too heavy.

That being said, your first paragraph sounds about what I do, and what everyone else does.

How far is all the way down? When I go down, I usually DONT go down to the point where that if it were a barbell, the bar would hit my chest. Im usually an inch or two above this. Is this not far enough? Is it bad on the shoulders to go all the way down to where a theoretical bar would hit my chest? If its safe to do that, Ill probably just go alittle lighter and go all the way down to build up my strength.

 

[semag]

go down till the theoretical bar will hit your chest. If you're benching with a bar, go down till it touches your chest.

 

[rudygee2]

Originally posted by semag
go down till the theoretical bar will hit your chest. If you're benching with a bar, go down till it touches your chest.

Ah, alright. Thanks alot

 

[StepItUpAnotch]

I thought this was about a sexual position

 

[rudygee2]

Originally posted by StepItUpAnotch
I thought this was about a sexual position

it is. im talking about how to set up my dumb ***** presses (sex maneuver). put her on your knee, kick her up and push. But what what semag was talking about was maybe my dumb ***** is too fat and hence heavy. Must find a skinnier one.

 

[Heizen]

Originally posted by rudygee2
How far is all the way down? When I go down, I usually DONT go down to the point where that if it were a barbell, the bar would hit my chest. Im usually an inch or two above this. Is this not far enough? Is it bad on the shoulders to go all the way down to where a theoretical bar would hit my chest? If its safe to do that, Ill probably just go alittle lighter and go all the way down to build up my strength.

I go until I can feel the muscle start to stretch. This is lower then where the bar would be but I like it. It feel like I am getting the fullest range possible of movement..

 

[rudygee2]

Originally posted by Heizen
I go until I can feel the muscle start to stretch. This is lower then where the bar would be but I like it. It feel like I am getting the fullest range possible of movement..

so this wont cause injury to the shoulder or anything will it?

 

[shrewd]

with hvy db's just swing them up to your shoulders before you lie down, you should be able to get them up fairly easily with momentu. Then just lie down on the bench with them in shoulder press position. I can get the 90's which are my heaviest in position from my knees too, just place them near the end of your quad and hoist them towards your shoulder as you lie down.

 

[Heizen]

Originally posted by rudygee2
so this wont cause injury to the shoulder or anything will it?

Not if it is controlled. Do a weight you know, and lower it slowly. It should be hard to push up, not to stop going down

 

[rudygee2]

Originally posted by Heizen
Not if it is controlled. Do a weight you know, and lower it slowly. It should be hard to push up, not to stop going down

haha, ok, thanks man.