Buzz
We've already tackled squats and deadlifts, now it's time to focus on the bench press. And we're making sure there's space for everyone: even if you're new or worried about dropping the bar on your face, don't worry, you're welcome to join in.
A great way to begin is by using a dumbbell in each hand. This targets your muscles in a different manner compared to a traditional barbell, so even if you're familiar with the bar, trying the dumbbell bench press might provide a refreshing change.
Here’s the catch: as you become more comfortable with the movement, you'll realize that you can lift more weight than you can handle easily or safely. So how do you get into position? What should you do if you can't finish that last rep?
For guidance, I recommend checking out these helpful tips in this video on heavy dumbbell bench presses. (Start at 6:23 for a quick summary, or go from the beginning to understand why each step is crucial.)
Essential steps for safely bench pressing heavy dumbbells:
Lift the dumbbells off the rack and place them gently on the floor.
Once seated on the bench, position the dumbbells near your feet.
Stand and deadlift the dumbbells, then rest them on your lap as you sit back down.
Lift one knee, then the other, to bring the dumbbells up to shoulder height.
Lean back, perform your reps, and use your feet together to help you sit up afterward.
If you can't finish a rep, don't let the weights drop; keep them on your chest and raise your knees as you would at the end of a set.
Feeling ready to try? If you're experienced, you know what to do. For beginners, start light, take your time, and get comfortable with the dumbbells. You can also combine last month's challenge by adding deadlifts and bench presses to the same routine. Let's get started!
