STOP Doing Dumbbell Press Like This

Рет қаралды 1,334,845

Жыл бұрын

The dumbbell bench press is arguably the best exercise for building your chest!
But to better target the chest and avoid shoulder injury, you want to avoid making this mistake. Many people use a very wide arm path and press the weight up and down. This can not only increase risk of shoulder discomfort and potential injury, but it also just doesn’t stimulate the chest very well. Instead, to maximize chest activation, you want your arm path to line up in the same direction that most of the chest fibers run. To do this, tuck your elbows to about a 45-60-degree angle away from your body and allow your grip to turn in slightly with your elbows.
Just keep in mind that when you apply this form, the dumbbells will no longer move straight up and down but rather forwards on the way down towards your mid-chest and backwards on the way up towards your shoulders. Don’t be afraid to lighten the weight to ensure you are using the correct form.
Try this out on your next workout and you’ll feel a difference right away!

Пікірлер: 232

@Jahsurfer Жыл бұрын

Spot on, I learned this by trying different angles, grips, and paths. These tips are perfect and will save your shoulders and work your chest to the max.

@mahendrarathore360 Жыл бұрын

Don't agree with that backward and forward motion

@kurozawa6 Жыл бұрын

@@mahendrarathore360Why lol. Iz the most comfortable path and this video cured my shoulder pains

@stevieweivie8433 9 ай бұрын

Do you use the 150 lb DBs too?

@swanky3235 7 ай бұрын

Does it still work the shoulders?

@jamestateIII Жыл бұрын

I was wondering WHY am i not feeling anything in my chest ... i was doing it 90% wrong. Jeremy...you are the man!

@Conqueror_2003 11 ай бұрын

Exactly man I used 7kg then10kg each hand but was not satisfied at all, Probably did it wrong

@dannythehoundxxdarknessxx4530 11 ай бұрын

@@Conqueror_2003are you skinny?

@Adam-uz9sc 11 ай бұрын

You probably just have bad posture you could try everything and it still won't work until you correct your posture try dumbbell chest fly's to work the chest instead

@jamestateIII 11 ай бұрын

@@dannythehoundxxdarknessxx4530 slim I'd say. 6ft 180

@Conqueror_2003 11 ай бұрын

@@dannythehoundxxdarknessxx4530 above that but below muscular. I am strong,runner,fighter type physique but not a weight lifter or body builder. Joined gym last month. Are you chubby?

@chillchilli2671 Жыл бұрын

You know youre doing it right when you can feel the stretch in your chest

@bobdarrick2628 4 ай бұрын

Sort of - the mind muscle connection is not that important, not compared to doing the actual movement and overloading jt. Also incline dumbbell press is better than flat.

@vicnent651 Жыл бұрын

Thanks! This helped a lot.

@Diggie_J 7 ай бұрын

Absolutely! I used to use that wide out to the side grip, but been using the 45ish degree angle for a while now finding that I feel it more in the chest and all of the shoulder pressure and discomfort is gone! Super useful tip!

@fluppdxs6565 Жыл бұрын

I did this mistakes and now i know what's wrong. Thanks !!

@Cenot4ph Жыл бұрын

Made this mistake

@fluppdxs6565 Жыл бұрын

@@Cenot4ph thank you for your help !!

@gokulkarthik3317 11 ай бұрын

whats your mistake? I still cant feel

@fluppdxs6565 11 ай бұрын

I pushed the dumbbell 90° from the shoulder and the next day, my shoulder felt hurt instead of my chest. So yeah, I need to rest from any shoulder workout for a week

@gokulkarthik3317 11 ай бұрын

@@fluppdxs6565 i do it with 45⁰ but still i cant feel it. Im not sure what mistake im doing

@powehi1710 Жыл бұрын

Subbed for this. Made a huge difference, made some significant progress in my chest despite having to go down in weight first and just getting back to where I was now

@ryanward7608 2 ай бұрын

This gave me a crazy difference in gains and fast too

@lial2655 Ай бұрын

I was doing this wrong, thanks for correcting. Wasn't feeling it in my chest earlier

@xxsupastarxx Жыл бұрын

My shoulders have been painful when doing this, I think this will help me correct my form.

@Eric_X Жыл бұрын

It like a pushup but on a bench

@techilegends5152 Жыл бұрын

No you fool

@jamesrogers4690 5 ай бұрын

Exactly

@Holyspace305 5 ай бұрын

@jamesrogers4690 do I do the same thing if its incline or decline ?

@jamesrogers4690 4 ай бұрын

I've only ever done flat bench but it probably won't make much difference. As long as it feels natural.

@jamesrogers4690 2 ай бұрын

Wouldn't recommended decline though

@billking8843 9 ай бұрын

Great advice. I got better gains concentrating on dB press rather than barbell. For aging injury I now swap between the two, as well as flat v incline.

@pranavffh4x69 Ай бұрын

Thank you sir ❤

@jjmuti3979 Жыл бұрын

Figured this out a few years back before that I always wondered why chest press machines that had angled handles gave me a better contraction. Only reason people press dumbbells straight on is because they did barbell bench pressing first as beginners.

@Blingcheese514 Жыл бұрын

Your top five in KZfaq fitness gurus bro, respect

@edgardias3072 Жыл бұрын

Loved the explanation!

@MrLeeLifts Жыл бұрын

Solid advice

@bryanviervale9090 Жыл бұрын

Thanks for this one's help

@hayyanali6482 8 ай бұрын

Thanks man, Will definitely try it.

@jasoncot777 11 ай бұрын

Wow. Well done. Excellent tip

@CrAzYDUde2587 21 күн бұрын

I’ll try this tonight pal

@JackLearman Жыл бұрын

Tried this instantly and felt my chest purely and my shoulders slightly whereas before I would barely if not at all feel my chest and heavy activation in my shoulders

@suplexurmudda5638 11 ай бұрын

Yes sirrrr, I have been preaching this for so long. You can lift more as well.

@acason4 Ай бұрын

Not me. I’m the complete opposite I can lift way more the other way. For example: 100lb dumbbells x 8 the wrong way & if I alter the angle to chest only I can only do 90x8.

@Droid3455 9 ай бұрын

Well, this explains why my arms got tired before I could even feel my chest working lmao

@bobbya5511 Ай бұрын

Bro....months of feeling NOTHING in chest, fixed instantly. My chest hurts so bad 👍🏻

@justinbehrenshausen1653 9 ай бұрын

Just started incorporating the twist on the way down and MAN does it fire up my chest way better

@swtcocao Жыл бұрын

I’ve been doing it wrong… thanks a lot 👍

@sugar4522 Жыл бұрын

This is the one I really struggle with really finding it hard to correct my form, I’ll give this a go thanks 👍🏻

@jeffmacarthur9722 Ай бұрын

How do I make my chest glow red like yours?

@vvv-rm6kd Жыл бұрын

more please!!!!!

@katerin6972 Жыл бұрын

I recently tried that and it helped me a lot .. my shoulders didn’t pain and the next day I felt my chest burning 🔥

@filipelins7832 6 күн бұрын

I’ll try this. I am feeling some pain in my left shoulder (the weakest) on the third or fourth round and couldn’t figure out why even having a good body perception. Thanks!

@madrascafe6529 11 ай бұрын

You are great bro

@adamali2886 19 күн бұрын

How do you stop the shoulders from rounding?

@hujhujsson 8 ай бұрын

THANK YOU

@tainted_angel1287 Жыл бұрын

Helpful 🤙

@arpitshivhare217 2 күн бұрын

This 45° degree thing works good for me. Earlier I used to do it with wide grip which led to clicking and pain in my shoulder joints.

@unknown-tj3dd Жыл бұрын

Thank you

@abrahamandrade3198 5 ай бұрын

Awesome 👌 info

@BlondeQtie Жыл бұрын

it’s like a push up, just upside down

@adgeifc 5 ай бұрын

This actually works Would take few more days until i get used to it

@emilianozapata175 11 ай бұрын

I did this exact alteration with my push up bar. Same plane of movement i guess.

@jcastro99777 9 ай бұрын

Good to know I’ve been doing them like that all along

@darkzeus28 Жыл бұрын

Excellent

@tawnaye 7 ай бұрын

Jeremy is the goat and these vids are my personal trainer

@harshkohli909 Жыл бұрын

Thanks

@Kazuko-rq4qd 4 ай бұрын

I tried the wide arm path and now I can give my shoulders a run for their money in the pain department!

@abs1784 Жыл бұрын

Depends on the individual

@NaqiRaza Жыл бұрын

Thanks man!

@dwenraja1453 10 ай бұрын

No wonder I feel more tired on my shoulder and bisep.. Thanks for the tip

@megu6137 Жыл бұрын

I was doing this and a trainer comes and 'corrects' my form... these bastards just can't mind their own business

@Ize1xv1 Жыл бұрын

Same

@mohammedrishan8076 10 ай бұрын

@@iso2123welp as a a beginner.. What am i supposed to do

@Noname-ks1bz 9 ай бұрын

@@iso2123noo just tell him to stay away from him

@DudemeisterNL 8 ай бұрын

@@iso2123douchbag

@Human_Head 8 ай бұрын

This happened to me two days back... I joined a new gym after a long break of more than a year, that stupid ass no brain trainer thought I was a beginner and kept emphasising on this 90 degrees bullshit....

@omnip3469 10 ай бұрын

Omg...is this why i never feel anything except my arms are very tired but my chest never truly feel anything?

@akeemhimself 8 ай бұрын

also if you have elbow pain try to fix your grip so your wrist is neutral (aligned with the rest of the forearm, not bent at any extreme angle). that's what helped me

@daneo617 2 ай бұрын

Great tip. Love how the final video was back to doing it wrong. 🤦🏼‍♂️

@GMacII 9 ай бұрын

I messed my shoulder up…and now im here

@Jeremy-lh1lc 5 ай бұрын

Great teaching, I don’t really feel my chest even push to max, indeed is my posture wrong Thanks so much!

@Holyspace305 5 ай бұрын

Do I have to do the same thing when it's incline or decline tho

@bye3568 Жыл бұрын

Sean told us specifically NOT to do it diagonally

@rickyjiggens2180 Жыл бұрын

There's a million different people saying million different things about nutrition and Fitness in general KZfaq is a terrible place to find incisive information out in a short time frame you really have to dedicate yourself to doing the research and finding what the large consensuses for each thing that you're trying to learn individually

@akshayazariah Жыл бұрын

Sean specifies that you shouldn't be pressing it forward diagonally, rather than avoiding diagonal pressing motion completely.

@RickmoZamms Жыл бұрын

Not wrong. Major difference and no pain

@harshitjain7168 Жыл бұрын

Dont know what to believe now days

@TheHBW44 Жыл бұрын

Try this and see if you feel the activation. You should and you may need to go down a dumbbell weight. Happened to me and I really felt it even though I was suspicious

@luffy8550 Жыл бұрын

@@TheHBW44nahh i would say the reduced weight would hamper growth even though though u get the stimulation

@ezodragon Жыл бұрын

believe your own body. try different things and think about what muscles you can feel when you do something. body awareness goes a long way

@rickyjiggens2180 Жыл бұрын

@@ezodragon yeah and putting away the headphones while working out aswell you need your mind and your muscle to be working together most people focus on the music and try to forget that they're working out and just go on autopilot as best as they can

@adrienwatson2179 Жыл бұрын

@@luffy8550 Naw Check the form of guys with a big bench Most bigger guys do this

@jeffquick6871 6 ай бұрын

Natural grip Wil help keep elbows tucked a incorporate more fibers

@Noscrap909 4 ай бұрын

Correct now do it on a slight decline bench.

@DNFOOTBALL_EDITZ 3 ай бұрын

thx

@DakovP Жыл бұрын

Thanks been doing it wrong for months😂

@backupraceres 7 ай бұрын

just strat4d today bench pressing 'cos of shoulder discomfort in the chest machine, maybe 'cos I open too much my arms. using the 45º angle saved my day ;)

@yusuflorgat4810 4 ай бұрын

Does incline work the same like this?

@sigma5979 Жыл бұрын

Exlent

@AbhishekAashoriya777 Жыл бұрын

Can't lift heavy by doing this for sure... By doing this u will hurt more of your shoulder n tricep

@BeginTheCrusade 28 күн бұрын

For some reason that way kills my shoulder at about the ac joint... I basically HAVE to flare my elbows.. I hate it...

@joshuacruz8300 5 ай бұрын

Chest was sore when i did this form Means i did it right. Thanks for this tip ❤🔥

@junpurac7575 11 ай бұрын

i try dumbbell press chest exercise in the first place but i don't feel my chest hurt

@zaydhassan3554 Жыл бұрын

i did the same mistake almost 8-9 months ago. i used to press with arms straight and felt a pull on my upper biceps. now it pains everytime i do some pushing exercise. idk how to heal from this

@neymarco10_ssjgod71 Жыл бұрын

Try to not doing push for 2 weeks

@Cenot4ph Жыл бұрын

Made this same mistake

@m.w.r.1408 11 ай бұрын

do deadhangs for at least 2 minutes total a day. Then keep doing it for the rest of your life - you will have really healthy shoulders

@mr.masteroftorque6264 Жыл бұрын

lokesh kanagaraj in parallel country😹

@abcpesco252 6 ай бұрын

Does it apply to incline and decline bumbell sets as well?

@Lifes_a_joke Жыл бұрын

That’s funny. I naturally do this because it’s the most comfortable for me and I can lift the most weight this way. Same with db shoulder press. Elbows not completely aligned with the body but angled forward a bit.

@gamingwonderland8706 4 ай бұрын

Then what's about brurbell press?

@ShaunaMichelle 6 күн бұрын

Does the bench have to be completely flat?

@yetywg1109 Жыл бұрын

I just do it like I'm doing wide grip pushups

@_Kronos_ 9 ай бұрын

Basically the form of a push up

@BRAINZALAD 27 күн бұрын

That looks familiar oh wait it looks like a push up but it engages less muscles since you not planking your body

@erenyeager4195 9 ай бұрын

Bro i've been doing this without knowing this , i learned this by experience i guess

@Aaron-sc8ni 2 ай бұрын

Sir, can I train upper chest with dumbbell press using this method too?

@adamali2886 13 күн бұрын

By tucking your elbows you will start working out your triceps and not your chest

@sulamanarshad4595 11 ай бұрын

Why everybody is wrong in my gym😢

@roshanmenon9792 Жыл бұрын

The last one only I am doing is it correct ?

@aayushchaurasia2114 7 ай бұрын

I was doing this and someone started telling me how my form is wrong

@Muslim_israeli Жыл бұрын

I am feeling too much triceps

@basilisk5620 Жыл бұрын

Thank you great advice

@ILOVELIFTINGWEIGHTS 9 ай бұрын

Yooo are you Aron’s brother?

@lowlife-hi3zi 3 ай бұрын

SHOULD I PROTACT AND RETRACT MY SCAPULA?

@darq3693 Жыл бұрын

Bro trust me the left shoulder just says 🖕

@joaogundersen1374 Ай бұрын

The chess stimulation part is just objectively wrong. Of course wide angle stimulates well, it allows for the deepest stretch lmao

@ArcFireX 10 ай бұрын

What could I be doing wrong to feel it in my triceps

@Abdullahi-jz2zq 7 ай бұрын

Can you do it on the floor

@Ryan-es5fj Жыл бұрын

Sean Nalewanjyl said to push them up straight forward

@kalosthenosverse Жыл бұрын

His path was also a little diagonal

@Cenot4ph Жыл бұрын

Then he's wrong

@meneerpeer7653 6 ай бұрын

How do you know what weight to use for dumbbell press?

@tfromthasix1956 6 ай бұрын

You start light and go up if the set is too easy. Same applies for any exercise

@vicente09a-g92 8 ай бұрын

The most of the chest fibers run is 75-85 degree

@michaelanthony4750 9 ай бұрын

dyel?

@goldenstateboy2667 8 ай бұрын

Is this why my shoulders hurt when I do this workout lol

@mohtashamsayed1437 11 ай бұрын

why my tricep is hurting more by doing it like this ?

@YeahBuddyEz Жыл бұрын

Im feeling more pain in my shoulder doing what you showed. I feel way more fatigue in my arms than usual too. This way activates the bicep and tricep more in my opinion. The straight up one targets my chest muscles way more. I can’t even feel my chest on the sideways one. (Im in the gym now)