Timed Dumbell Presses

[CytoMel]

Has anybody tried timed dumbell presses for recovery after a bench press workout? I have been doing these for recovery at the end of my DE bench press training. They have been working well and my shoulders feel better and less tired the next day.

This is how we do them; lie on a stability ball and keep your palms facing each other and do 1 rep every 10 seconds for 2 minutes straight. Hold the dumbells at the bottom between reps. You have to keep the dumbells from resting anywhere on the bottom.

Has anyone used this for recovery? I know that Tate mentioned it in his article, "Pressing Power." I think that it is worth 2 minutes to help your shoulders recover. What do yo think?

 

[endpoint]

what days do you do them?

I was considering doing them a few hours after my dynamic squat day......i guess because its smack in between the two bench days

 

[powerlifterjay]

Yes i do them every week. I bench onmonday so i usually do them on tuesday. If anything i feel less sore and loosend up a bit. I like them. But i take light weight like 35, 45's and do reps real slow, i dont ever stop though. But i will do these for a minute and a half to 2 minutes.

 

[jimmydean]

Yes, we do. I did some this morning for my extra workout. I started doing extra core training on the stability ball also.

 

[Prometheus]

good idea - I will try it out.

 

[CytoMel]

what days do you do them?

I was considering doing them a few hours after my dynamic squat day......i guess because its smack in between the two bench days

I do them at the end of my DE bench training on Wed nights. I have ME BP on Saturday morning so I have to do them so I can bench again 2 and a half days later.

I think that they will work after your DE squat day. I would do these whenever your shoulders feel beat up or sore. There are a lot of ways to do these. like a rep every 10 sec or just straight reps like Jay does. You won't need huge dumbells to do these with.

 

[b fold the truth]

I may give these a try...sounds good.

B True

 

[Sergeant]

I do light flat bench for 3 or 4 sets 48 hours after my bench workout. I don't push and only look to flush some blood in the muscle. It helps me. I also do light pushdowns and dumbell laterals 48 hours after my closegrip bench / shoulder day, also just to pump blood.

 

[Exodus]

they way i have found the work the best is this:

after my max effort day workouts...( monday:...at the end of the workout).........i will do them for 2 minutes.

tuesday........ decrease the weight by 60% and do them for 3 minutes

wednesday ........ decrease the weight by 60% again and do them for 4 minutes.

off on thursday and then dyn bench on friday.......... my shoulders always hurt more after dday then mday........

i have been doing them for 4 weeks and the reduce tightness very well.

even if i do not do them on the day after......... i will do them on wednesday before dyn box squat........... it loosens up tightness and i can ge under the bar properly.

X

 

[GRIMMER]

I do it like EXODUS except i use the sled for just an concentric motion from thur to sun