HOW TO SWING HEAVY DUMBBELLS ~OGH

[Oregongearhead]

Ive noticed alot of guys dont know how to get heavy dumbbells in place doing the sitting dumbbell press . If you dont swing them right you"ll just hurt yourself or only get little out of the workouts .
Im no self-proclaimed DB expert but Ive been doing it quite a while , and was trained by pro's .

1. First sit at a incline bench with the back all the way straight up .
2. Sit each dumbbell next to the (out) side of your feet , reach down and grab each dumbbell with thumbs facing forward , dumbbells inline . Squeeze hard .
3. Swing forward and back once or twice or more depending on weight with great forward motion so the dumbbells swing up and over your shoulders . Stay .
4. Now turn dumbbells inward so they are in the press position , thumbs now facing each other . I bring them down until the inside plates just touch my front delt , then press-up with explosive force just short of elbow lock-out . Then lower at a slow speed down before pressing up again . I also do a few sets with dumbbells in the thumbs forward (rearward) position , usually at the end of my session .

Dismount : The reverse of starting , with the dumbbells in the lower position , you want to turn your thumbs back to (pointing to back) again and swing back down landing either in front of you or by the outsides of your feet again . Lots of guys get hurt bringing them back down because they dont rotate the dumbbells back to inline .

And of course with lots of practice you"ll get better . Start of with medium weights and swing them until you get good . Then progress up and hit the heavys....

I hope this helps someone swing heavier than usual dumbbells in place when they were previously limited by how much they could swing in place instead of press. Ive seen the frustration before and this tip usually is they need . Goodluck & leave comments & suggestions . ~Ogh

 

[Ozzy619]

I think this warrants a video OGH

Ive never tried it this way but will give it a go. I normally sit them on my bottom quads and pop them up one at a time, sometimes I need a lift off helping hand. But then again Ive never gone heavier than 80s for shoulder press

 

[Oregongearhead]

I think this warrants a video OGH

Ive never tried it this way but will give it a go. I normally sit them on my bottom quads and pop them up one at a time, sometimes I need a lift off helping hand. But then again Ive never gone heavier than 80s for shoulder press

Sorry no video , but the thumbs forward/inline in the start position is the most important tip and where most guys go wrong , its harder to swing a heavy DB with thumbs facing each other . Much harder .

Dont kill yourself trying to get monster DB"s in place (with no spotter). They can sure screw you up , I use 70"s and 80"s more than anything ...

 

[greenddog1]

Good info Ogh, I've seen guys in the gym really hurt themselves trying to get the db's in place. Most weren't even ready to press the weight they had.

 

[Oregongearhead]

Good info Ogh, I've seen guys in the gym really hurt themselves trying to get the db's in place. Most weren't even ready to press the weight they had.

Yep - it doesnt take them long to figure out they are way over their heads with way too heavy DB"s , lol .

The gym we got in town I have seen more accidents and screw-ups than anywhere I have lived . I wish I could set there and record it , but I respect their privacy . But I have seen it all there ...
Bench press mishaps , squat mishaps , deadlift back pulls , fat folks being ejected rearward off speeding threadmills (this happens many times and it never gets old)

And the punk thats suppose to be working the front desk is always somewhere else (stoned/playing video games) while people are trapped under the Ivanko's , Ive saved a few lives , lol....its funny .

 

[Ozzy619]

Sorry no video , but the thumbs forward/inline in the start position is the most important tip and where most guys go wrong , its harder to swing a heavy DB with thumbs facing each other . Much harder .

Dont kill yourself trying to get monster DB"s in place (with no spotter). They can sure screw you up , I use 70"s and 80"s more than anything ...

I have been doing barbell lately for this very reason. Ill give your version a try, but with some light weight at first till I get the rhythm down.

 

[MANWHORE]

When I do dumbbell bench press I put them against my thighs and sit with them against my thighs then fall back into position ..

It's the only way I can get the 35s in position for benching without pulling my back out ...

I'll be working with the 40s soon :-/

 

[Oregongearhead]

I noticed I wrote on the dismount to bring back to lower position to swing back down but you might want to return to the top position before swinging back down which I usually do , unless light. Dumbbells inline and thumbs facing rearward before lowering and dismount . Practice ! But just like the Olympic clean & press , theres a couple stages involved
I want to hear about new PR"s in the DB press here...Swing !

Not just heavyweight PR"s , go for a 10x10 with 40 or 50lbs each or so .

 

[evarthecaveman]

People def need to follow this threw out my delt by over pushing on my knees kicking back the 100s for seated db press and sent the bitch flying and set me back a good 6 months.

 

[Oregongearhead]

People def need to follow this threw out my delt by over pushing on my knees kicking back the 100s for seated db press and sent the bitch flying and set me back a good 6 months.

Keep swinging 100"s Evar , you"ll get there . Your almost there already ...

 

[rutman]

Ive noticed alot of guys dont know how to get heavy dumbbells in place doing the sitting dumbbell press . If you dont swing them right you"ll just hurt yourself or only get little out of the workouts .
Im no self-proclaimed DB expert but Ive been doing it quite a while , and was trained by pro's .

1. First sit at a incline bench with the back all the way straight up .
2. Sit each dumbbell next to the (out) side of your feet , reach down and grab each dumbbell with thumbs facing forward , dumbbells inline . Squeeze hard .
3. Swing forward and back once or twice or more depending on weight with great forward motion so the dumbbells swing up and over your shoulders . Stay .
4. Now turn dumbbells inward so they are in the press position , thumbs now facing each other . I bring them down until the inside plates just touch my front delt , then press-up with explosive force just short of elbow lock-out . Then lower at a slow speed down before pressing up again . I also do a few sets with dumbbells in the thumbs forward (rearward) position , usually at the end of my session .

Dismount : The reverse of starting , with the dumbbells in the lower position , you want to turn your thumbs back to (pointing to back) again and swing back down landing either in front of you or by the outsides of your feet again . Lots of guys get hurt bringing them back down because they dont rotate the dumbbells back to inline .

And of course with lots of practice you"ll get better . Start of with medium weights and swing them until you get good . Then progress up and hit the heavys....

I hope this helps someone swing heavier than usual dumbbells in place when they were previously limited by how much they could swing in place instead of press. Ive seen the frustration before and this tip usually is they need . Goodluck & leave comments & suggestions . ~Ogh

Great post OGH. This is exactly how I do it as well. Although when the Dumbbells hit triple digit numbers it's a little tricky. Not many can hand someone a 100 or 120lb dumbbell at shoulder level.

 

[JackC4]

I use my quads to launch them up one at a time

 

[MindlessWork]

When I do dumbbell bench press I put them against my thighs and sit with them against my thighs then fall back into position ..

It's the only way I can get the 35s in position for benching without pulling my back out ...

I'll be working with the 40s soon :-/

Really is that all you lift?

 

[MANWHORE]

Really is that all you lift?

yes but that's only because anyone benching over 40lbers has to move into the men's section and I like it better in the women's section ..

Did you ever have a woman spot you on dumbbell presses?
Well my advice to you is always struggle in the bottom position cause any woman who goes to a gym knows to lift with her legs and when they squat down in those yoga jeans its like sticking your face in a bucket of chum ..

Hey to me that's a turn on

 

[MANWHORE]

Really is that all you lift?

I do 100s natural at 180 ..
300 flat at 180 with some tren but I don't like flat ... It bothers my shoulder ...
I can only get 6 plates on the hammer incline but I just do more reps ...

My chest looks nice but that's because I know how to isolate it ...
my legs are skinny and other than calves which are cut, I hate working legs ...
by the time a Woman sees my thighs, my cock will be swinging around her face, so I doubt very much she's going to be paying attention to my skinny legs ..

 

[manafest]

I use my quads to launch them up one at a time

do the same thing on incline db..use quads and a quick pull back to the body rest both on where pec/delt pocket and start from there can only do 135lbs like that....flat bench I uses manwhores approach..set them on quads flop back ending up same place as incline pec/delt pocket and start from there I can do 150lbs by myself like that well and no heavier db in my gym..

 

[KPK]

@manafest ,That's big boy weight !!

 

[jaymaximus]

I always used to pay some buff midgets to follow me around the gym and hand them to me. But OGHs method is good too.

Seriously though. For flat bench db press I put them on my thigh and fall back and lift from there. On shoulder press and incline I put them on my knee and push them up using legs.

I work out alone so I have to figure out how to get them up alone.

I put them down the same way on incline and shoulders. Flat db? They just get dropped. But from the down position do it wont cause damage to weights or floor.

Good Post OGH.

 

[Oregongearhead]

I always used to pay some buff midgets to follow me around the gym and hand them to me. But OGHs method is good too.

Seriously though. For flat bench db press I put them on my thigh and fall back and lift from there. On shoulder press and incline I put them on my knee and push them up using legs.

I work out alone so I have to figure out how to get them up alone.

I put them down the same way on incline and shoulders. Flat db? They just get dropped. But from the down position do it wont cause damage to weights or floor.

Good Post OGH.

I really wasnt talking about flat DB benching I was referring to upright DB presses . I use to use my quads to but once you get this down you can lift more in place .

I use my quads to launch them up one at a time

 

[Mayne]

Basically you have to position dumbbells as if to curl them but swing hard as if performing a supinated front delt raise?