After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently just trying to increase muscle mass and keep my low back healthy and give it time to rest and recover.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

Dumbbell pressing is a common accessory movement in the strength and conditioning world, and especially in strength sports like powerlifting and bodybuilding. But believe it or not, this needs to be addressed from multiple facets and view points.

Why are you doing it? How are you programming it? What are you trying to get out of the movement/exercise?

In the video below, I discuss a lot of this. But I've also taken the time to write out some goodies that might be of value.

[youtube=https://www.youtube.com/watch?v=kEl8wpnSZL4&t=25s]

Techniques Of Pressing

If you're probably like anyone else, you think that the dumbbell bench press and it's variations are just pushing the dumbbells up and down...but this couldn't be further from the truth.

Powerlifting Technique

With this being Elitefts and all, more than likely you're using this technique. The main emphasis here, is to get the weight up. Your hand and arm position is going to be at about a 35-45 degree angle from the body, which is going to place more emphasis on the triceps and mimicking the competition bench press (in terms of shoulder and elbow position) yielding better carryover. This is also a much more shoulder friendly option of pressing, as the elbows won't be flared out to the side.

Bodybuilding Technique

This is probably the way that most of us aren't performing our dumbbell pressing variations, but I think it good to have in our tool box and use when we need it. Your key thoughts are going to be to act like you're giving a giant bear hug to your significant other. You're still going to want to keep the shoulder blades retracted back and down, but your elbow and shoulder position will have it that your arms are slightly more towards a 55-65 degree angle from the body. This will elicit more pec/chest involvement, and less assistance from the triceps. The goal here is a quality contraction and a good range of motion. Don't increase weight if you can't feel the muscles working like you intend them to.

md db press

Variations of Pressing For Your Weak Points

There are probably about 3-4 dozen different ways we can change the pressing for variations to help our bench press. But I'm going to tackle a few of these based upon weakness that you might see with your bench press. This is not an all inclusive list, but this something that might help give your programming some direction and ideas.

Weak Off The Chest

For this specific weakness, we need more chest and shoulder recruitment:

  • Slight Incline DB Bench Press
  • Incline DB Bench Press
  • Bodybuilding Based DB Bench Press
  • DB Bench Press with Twist
  • Arnold Press

Mid Point Weakness

Here we need to attack the triceps a bit more:

  • Neutral Grip Incline DB Bench Press
  • Neutral Grip DB Bench Press vs Band
  • Neutral Grip DB Floor Press
  • Powerlifting Based DB Bench Press
  • High Incline DB Bench Press

Other Pressing Variations Worth Noting

  • Decline DB Bench Press
  • DB Overhead Press
  • 1/2 Kneeling Single Arm DB Overhead Press
  • DB Floor Press
  • DB Bench Press vs Bands
  • Any Variation As Single Arm Option
  • Alternating Arm Option

Programming Your DB Pressing Variations

Now that we've got a plethora of variations and techniques, it's just as important that we know how to implement them within your programming style. There are essentially endless ways to do this, but the following information is based on what I see is most common and effective within my clientele.

Squat/Bench Press/Deadlift/Accessory Template

With this template, you're probably going to have your dumbbell work fall either on your bench press day or on your accessory day (or maybe even both). Here we've got a few different options.

Usually your dumbbell work is going to fall into the second or third tier movement of the day. If following your main bench press movement, or the second movement of the day, you'll probably want to see this fall in the 8-15 rep range for anywhere from 3-6 sets. If this will fall as your third tier movement, you'll want to bump up your reps a bit to the 10-20 rep range, and for only 2-4 sets.

If implementing dumbbell work on your accessory day, you could follow the same principle above, but you could also use this as your main movement for the day. If this is the case, you'll probably want to perform 8-12 reps for 3-5 sets. Here is also where your exercise variation can really pay off since you'll be fresh.

Conjugate System Template

When using dumbbell work in the conjugate system, we can have it fall on max effort day and/or dynamic effort day. The key here is to ensure that your dumbbell pressing is going to build the previous movement before it.

So on a max effort day, if you're using the Swiss Bar, use a neutral grip pressing variation, and see the weak point above based upon where you need help. On max effort day, I like to program working up to heavier top end sets, where you might ramp up to a hard set of 8-12. It should be all out.

On dynamic effort day, I like to use dumbbell work as the first accessory movement following the supplemental movement of the day. So if my dynamic effort work was 45%x9x3, and then I worked up to a moderate set of 10 as my supplemental, I would follow this up with some dumbbell pressing for higher reps, usually 2-3 sets of 12-25 reps. In this case I would ensure that the variation builds on my weaknesses.

john-meadows-studying

 

Various Set and Rep Schemes

Here are some various sets and reps you can use as well. These are things that are great to throw in, if you're looking for a change of pace and to keep making progress.

  • 3x20 Method - This is a popular method I use and love to program. You'll pick a weight that you can barely get 20 reps with. You'll rest about 60-120 seconds (this can vary, but be consistent!), and then on the second and third set do your best to match it. You won't be able to! But track your total reps. Over the next two weeks, try to beat your total rep count. After three weeks, switch variations. Your goal is to get 3x20 on week 3.
  • Deload - On your max effort days, or just a regular deload bench day, swap out the barbell for dumbbells. Just hit a nice standard 3x15 and move on to the rest of your accessory work. It'll let you train hard, but give you some CNS relief and have your shoulders feeling better for the next week (this is great the week before a PR attempt).
  • 100 Total Reps - Pick a weight that's about 50%-60% of your best bench press, and get 100 total reps with it.
  • 10x10 - Instead of having two to three pressing exercises on an accessory day, use the good ole fashion 10x10 to blow up your chest. Perform no other pressing for the rest of the day though.
  • Drop Sets - Good bodybuilding variation for extra volume. Just 1-2 drops on the last set will do.
  • Rest/Pause - This is great for max effort day. After you've hit your top set of 8-12, rest about 20 seconds, and squeeze out a few more.

Considerations Worth Noting and Final Thoughts

Dumbbell pressing is phenomenal for helping all your pressing movements, especially the bench press. The shoulder is forced to be more stable, and you can diagnose when one limb is weaker than the other. We've got increased range of motion, time under tension, and a plethora of ways to stimulate new progress. However, with the shoulder having so many degrees of freedom, still be cautious with beginners. Learning the movement pattern can take some time. Build up gradually over time. Also ensure that this is an exercise that you should never max out on. The risk versus reward is not worth it in my opinion. The heaviest you'll probably ever want to go is a top set of 6, but I'd prefer to see reps stay at 8 or higher.

Hopefully you took something away, and if you've got any questions, feel free to let me know in the comments!