Trouble with DB incline presses

[JOKER47]

I really like DB inclines, but as the weight starts to go up, it gets harder and harder to get the weight into the "starting position" without tweaking my shoulders out of whack.

Anybody have any ideas how to get the DB's into position with heavier weights? I can do it with flat bench DB presses cause I can just fall back. But with the bench in the incline position, it's gettin' harder and harder cause I can't "fall back".


Any ideas?


Thanks,
Joker

 

[bignate73]

getting into the starting position is tough for declines, do you keep the dbells up high on your lap before you fall back and keep em tight to your chest as you lay down? then just bring em out to your sides. thats the best way for me, though i dont do them often, they really bother my shoulder.

as for inclines, how is your technique on kicking the dbells up? shouldnt be too tough, use your hip flexors to get em up and then drive it up. the first one will be the hardest but should be nothing you cant handle.

hope that helped a bit.

 

[JOKER47]

Thanks Nate. I was ok until the weight started going up. I kick them up, but apparently not high enough, so I end up struggling to get them into the starting position. Ends up wearing on my shoulders, forearms, elbows, etc....

I guess I will try kicking them up a little higher/harder and see how that goes.

If anyone else has some other input/ideas that they have tried, I would love to hear it.

Thanks,
Joker

 

[tzan]

I used to run into some problems getting the heavy DB's up on inclines as well. I experimented around and found that the easiest way for me to get them up is to really keep the DB's on the very edge of my knee. For some reason that really helps me get started when I drive up with my knees. I don't really think your gonna find a magical answer to help you, but if you just practice a little and screw around with your technique I'm sure you'll find an easier way.

 

[JOKER47]

Thanks for the replys, guys. I'll keep trying some different things.


Joker

 

[BodybuildingUniverse]

the kick-up is the key. dont waste any energy trying to curl them up. Keep the dumbbells kinda high, near your hip crease, while seated on the incline bench and forcefully kick them up with a one-two pop! should place them right at the top of your shoulder/chest without much effort spent or strain on the shoulders. Hope this helps...

 

[aaron10121]

once i get around 130's and up its hard for me to kick them up. i usually work out with two other bros so what i do now with incline dumbbell is actually have both workout partners hand the dumbebells to me at the start position just above the shoulder, then one training partner runs behind me to drive my elbows up on the first one, then im ready to rock n roll.

 

[BodybuildingUniverse]

yeah, that first rep is the hardest...

 

[gettinlarger]

grab a spotter, bro. kick them up to your upper chest and have someone help you up with the first one.

 

[JOKER47]

Thanks for the reply's guys. I work out at home, alone, and none of my friends workout, so a workout partner is not an option at this point.
But from everything else you guys have suggested, looks like I will be playing around with the "kick-up" and finding what works for me.


Thanks for the help,


Joker

 

[bodycrazy]

hi here is a detailed and easiest method to lift dumbbells


Begin by bending down and grabbing the dumbbells. Be sure to use your legs when you are picking up the weight so you don't put any undue stress on your lower back. Stand up with the base of the dumbbells resting on your thighs. Make sure that the incline bench is directly behind you and set down so the dumbbells are resting on your lower thighs by your knees. This is important because it will help you get the movement startedTo get the dumbbells into the starting position, use your knees to help kick them up one at a time lifting your knee towards your chest. The dumbbells should be parallel with your body and your palms facing each other. Your chest should be fully stretched with your arms bent and the dumbbells even with your body.

With an explosive motion, push the weight towards the ceiling keeping it in line with your upper chest.When you finish your desired reps, bring your knees up and in line with the base of the dumbbells. Use momentum to rock yourself forward so the dumbbells are again resting on your thighs. Stand up and lower the dumbbells back to the ground.

hope that helped

 

[Phenotype X]

The kicking up of the dumbells is the most important part of getting those up. Kick the first one on your strong side, so you can hold it up long enough for the 2nd one to go up. Then the moment they are both up, without delay, just quickly push them up in the starting position.

 

[Realgains]

Don't do less than 8 reps and you'll have no prob getting the up....I have used a little flick with the knees..careful.

 

[The Dude]

I keep them middle to high up on my thighs while sitting straight up. Then I give them both a little kick as I fall back onto the bench, keeping them close to my body. They fall right into place and all I have to do is rotate them and press.

 

[the nature boy]

good stuff, I have this problem too!