How to Bench Press: Pt 3 - Identifying Weak Points and the Assistance Exercises to Fix Them

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[@AshimMatthan]

Very good video and good tips. To summarize broadly.. OFF THE CHEST: 1. Paused Reps on Bench Press 2. Pin Presses 3. Isometric Holds (at the end of the workout) 4. Ring Push-ups or Deficit Push-ups MID PRESS / HALFWAY THROUGH: 1. Banded Bench Press 2. Spoto Press 3. Weighted Dips 4. Explosive Push-ups to benches or stacked plates LOCKOUT: 1. Floor Press 2. Close Grip Bench Press 3. Board Press 4. Tricep Extensions, Pressdowns, etc - all isolation lifts to burn triceps at the end of the workout ADDITIONAL NOTES: 1. Train Upper Back via ROWS with same volume as bench 2. Work the Overhead Press

[@BrianAlsruheOfficial]

Yep, pretty much covers it!

[@philipmeisterl]

i know a year late but this is a very nice list

[@formerevolutionist]

You're right, but that's not as entertaining. I like to hear the big guy talk.

[@gerardomyles1151]

A trick: watch series on flixzone. Been using it for watching lots of of movies recently.

[@richardmatteo5701]

@Gerardo Myles Yup, been watching on flixzone for since december myself =)

[@tpac4602]

I stoped training arms when I started powerlifting this summer just because I hate curls.Then I saw you said you don't train arms and showed your big arm after saying it .So I put lots of weighted pull ups, rows and farmers walk like you said. Damn it actually works.My arms did grow without doing curls and Tricep isolation works...God knows how much time I used to waste on curling.

[@BrianAlsruheOfficial]

Dude, it works like magic, people just don't want to take time away from curling to give it a try!

[@josiahcriswell5585]

You know Brian, If I lifted 398.4... I'd call it 400 lbs.

[@BrianAlsruheOfficial]

me too my friend, me too...

[@kieranlmason]

Bench has always been my weakest exercise, this is such a methodical and informative series. My bench has gone from 95 kilo 1rm to 110 kilo 5RM in 2 weeks with this. I know this is 2 years late but thank you for this and please keep producing such quality content. Glad you had a blast at the Arnold 🙂

[@tenzin55408]

This bench press series is one of the most helpful and information stuff on KZbin!

[@acesartillery2865]

I've watched many videos on how to bench press. Your video is by far the best and way more informative than 90% of the ones on KZbin. I watched this on my bench day and use some of the tips. The weight actually felt lighter. You da man. Imma try your deadlift and squat techniques next week. 💪🏽💪🏽💪🏽 You da man

[@stephenjones462]

the one dislike is a dude from Albuquerque!

[@BrianAlsruheOfficial]

Hahaha it was a Bugs Bunny reference!

[@NorthenTasawwuf]

I was thinking of Breaking Bad 😉

[@alirezaee2217]

Best bench press tutorial that worked for ME (not saying others suck). Thanks for the detail 3part series, my benched improved a lot in a day!!!

[@andyb7213]

Ha ha, I love the acting on getting 135 stuck on your chest. LOL but ya literally was laughing um out L...never mind. This is a GREAT 3 part series.

[@BRN55Y1]

Brian, your hilarious dude.... I'm always getting caught our laughing at my desk at work from my direct manager..love these videos!

[@BrianAlsruheOfficial]

Hahah thanks man, i am glad that you like them brother!

[@derekelliott3756]

Just wanted to say 'thanks' for all of the great content you have created and continue to generate.

[@BrianAlsruheOfficial]

Thank you so much man, i really appreciate that!

[@brianezell2213]

Brian, congrats on nearly 10k subs! Your channel is really starting to pick up speed. That's awsome, man; well deserved!

[@BrianAlsruheOfficial]

Thanks Brian, it is getting Close!

[@princesspuneta]

Brian, Brian, Brian...You've done it again. I've never tried the isometric hold the way you explained it, but I will. The board press I will have to do it at home, because I don't want to carry a large block in my bag. You're some well informed and charismatic, dude. Oh, when you made the comment about "The finger of God," I lost it. Thank you so much for passing you knowledge on to us. Can't wait for the big announcement.

[@BrianAlsruheOfficial]

Thanks so much for watching man, i really do Appreciate it!

[@princesspuneta]

Yes, of course. Always!

[@3DHDcat]

Did they help

[@TracyMangold]

Yes! Can't wait for Tuesday (my bench day) so I can try out the pin presses and isometric holds. We always look forward to your tips. They have been immensely helpful!!

[@BrianAlsruheOfficial]

Thanks so much tracy, I am glad they are helpful!

[@phillyflyers9273]

The bench press series is helpful. Right now my upper body strength sucks ( pressing) so I just got back to lifting weights for a long time and I've never been a good presser. So I'm working on that. I'm not worrying about weight but more technical aspects of the bench press. Have to work on my right front delt it's weeker then the left. So more warm up for me then slow progression on the weight. We will see how I am in three months to see what I need to improve by then so I can enter a powerlifting meet. I benched yesterday and felt good but my last set on my fourth rep my right front delt went out so I was done. I feel sore today but good. Have a lot to improve and excited to see how far I can go. Keep up the good work Brian the videos are easy to follow and will be returning to watch. Thanks!

[@shounaksen3336]

Man, you give tips for free which are worth thousands of dollars.. Thanks again for helping us doing something amazing with our lives..

[@canererbay8842]

Good thing this came out just a few hours after I benched just over my bodyweight for the first time ever and found my true PR. (noobie here) Now I can focus on improving it using this high-quality knowledge as the series is complete. Also, great vibe, man. I vividly felt the excitement.

[@BrianAlsruheOfficial]

Hhahaah that is awesome man, great job!

[@sammythijs8641]

you explain it way better than other channels. always benched flat on the bench with no strength gains so still practicing the set-up

[@BrianAlsruheOfficial]

That is awesome man, thank you! i am glad it helped!

[@marcsteubing1169]

Good Stuff Appreciate it. I am stuck at 345 lbs trying to Pr it on the flat gonna make sure i watch all 3 videos weekly and master all you say because your the real deal and hope one day to be on your level!

[@BrianAlsruheOfficial]

You definitely will be, there is no doubt. Just try to get a little bit better each day!

[@cburgz3697]

Brian, you have a fantastic channel going here! Great content and great lifts!

[@BrianAlsruheOfficial]

Thank you so much fro watching!

[@cockywatchman1976]

Excellent 3 videos on the bench. Er, well done 👍😊

[@oneinfinity4013]

No need for a personal trainer, there's a pretty damn good one here. Thanks! Brian.

[@13ninjakill]

great video. all of your videos have helped immensely. thanks Brian.

[@BrianAlsruheOfficial]

Thanks for watching them, i am glad you find them helpful!

[@branndragon1120]

Dude! Your info isn't new, but it's the first time the cues, sticking points, etc, make sense!!!!!!!!! Your info I've heard before, but the way you state everything just helps me understand. 40 year old, ex-Army, trying to get bigger and stronger. Biggest I've ever been, but not the strongest. Getting there though, with the help of your vids! Thank you for your videos! They rock!!!

[@BrianAlsruheOfficial]

Thanks man! Yea there isn't really much new under the sun these days, just different ways of explaining it. I'm just trying to share what has worked for me. I am so glad you are finding them helpful!

[@uscmhudson5504]

Another great video Brian! Keep them coming sir.

[@BrianAlsruheOfficial]

Thanks for watching!

[@jillburdge]

Neversate trainers/ members were impressive to watch at Marylands Strongest Man 2016. Brian's training works. That Nicholas is freaking AMAZING!!

[@BrianAlsruheOfficial]

Hahaha yea man, Nic is one of my coaches. great guy!

[@bikerboy3k]

Wow I thought I could get a couple advices, but I never thought I would learn a new type of movement entirely. Isometric holds just made it as one of the best achievements in 2017 for me.

[@RonnieLunn84]

You should do a mindset challenge of the month, then everyone can try it out and commiserate in the comments.

[@chelseythomas388]

Ronnie Lunn I second this motion

[@BrianAlsruheOfficial]

A friend of mine actually mentioned something similar...Could be onto to something!

[@joshjohnston7388]

+Brian Alsruhe it's a good idea! gives everyone four weeks to try it and whine, and you're not burning all that content on a single video!

[@BrianAlsruheOfficial]

Very true...

[@han.k6958]

Excellent suggestion!

[@kevinhynes3543]

hey man just wanted to say thanks for the good content. very well explained

[@craigmartin6172]

Great: simple straightforward advice.

[@jc30005]

Closing on that 10k. Good shit man

[@BrianAlsruheOfficial]

Getting Close brother!

[@stoo84]

Thanks for the isometric hold tip, that is such an awesome idea.

[@BrianAlsruheOfficial]

Thanks man, i cant remember where I saw it but I really appreciate you saying that!

[@matheus.menegon]

Awesome information brother, keep up the good work!

[@BrianAlsruheOfficial]

Thanks Matt, i really appreciate that!

[@beastbundy407]

who disliked this? this video is perfect as always brother

[@kire6041]

Very informative, i learn a lot. Keep it coming.

[@BrianAlsruheOfficial]

Thanks for checking it out man!

[@Cowboybebop1204]

Brian you are the man!!!

[@bkellyphotography1030]

Awesome Video and i'm also a new subscriber !!!! Keep the awesome vids coming man !!!!

[@danb8379]

excellent info and entertaining as always

[@BrianAlsruheOfficial]

Thanks Dan!

[@inksish]

Great content, +1 subscriber you got there with the 3-part bench video. Some guy in reddit posted your vid, so props to him also.

[@BrianAlsruheOfficial]

Thanks for checking it out man! I really appreciate that!

[@inksish]

Started lifting 5 weeks ago, trying to get Jacked & Tan, and thanks to the likes of Mark Bell, Silent Mike, Omar, Alan Thrall and now You, i have started training smarter, improving my technique, mindset and starting to have an understanding of how my body works and how to get stronger. I owe my gainz to hard work and KZbin. P.S. It is a crime how low your sub count is, gonna recommend you to everyone i know interested in this kinda stuff. Keep doing your thing!

[@BrianAlsruheOfficial]

That is awesome man! Keep doing what you are doing! And I really appreciate you spreading the word! It means a lot!

[@dlroto]

Dude, such excellent content.

[@johnmolteni]

I am rowing my face off as we speak. Lots of pull ups and dips too thanks to watching your vids. Have to integrate more weighted varieties. Damn you for making us wait, I hate surprises!

[@BrianAlsruheOfficial]

Hahaha well, if it doesn't pan out for some reason, I don't want to be a liar! But it's pretty darn cool!

[@johnmolteni]

Best of luck then!

[@BrianAlsruheOfficial]

Thanks man!

[@moshetzarfatipiano]

Do you have this exact video in squat and deadlift version? Its the best clear & detailed explanation I found so far !

[@BrianAlsruheOfficial]

Yes

[@singsongwin]

My friend just showed me your channel! Great tips bro, stoked to try em out :)

[@BrianAlsruheOfficial]

Thanks for checking it out!

[@DunmerBoy]

I called the weight almost exactly! Hahaha great video. This series has helped my bench go up about 10 pounds this month.

[@BrianAlsruheOfficial]

That is awesome feedback man! Thanks for that!

[@MakyboiXD]

love this guy explains things clearly

[@BrianAlsruheOfficial]

Thanks for watching!

[@joshjohnston7388]

serious... Brian makes other youtubers look like a bunch of punks.

[@BrianAlsruheOfficial]

I appreciate that man!

[@mikedunn4077]

More gold. Thanks man

[@BrianAlsruheOfficial]

Thanks Mike!

[@mikerodriguez556]

Hey Brian, rewatched your Bench tips videos. Just wanted to say that I appreciate you and wish you all the best. Merry Christmas 🎄 and Happy New Year 🥳

[@beruzebubu6115]

GOLD VIDEO.

[@gary2179]

Hospitals do smell funny. Also the pin press is really helping me since I have a labrum tear. Great advice and video's as always My son always asks me what I am laughing at.

[@BrianAlsruheOfficial]

Hahaha that is awesome!

[@davet8134]

Great Vid. Really useful to help me blow that plateau up. Thank you

[@proyectofitnessbyisidrogon5919]

if these great tips do not help me to bench more weight ( cus my bench sucks) then nothing will do...thanks again for your great videos brother!

[@BrianAlsruheOfficial]

Thanks for checking them out man and hopefully they are helpful!

[@abehaile2659]

I greatly appreciate how you close out every video with an emphasis on strengthening mental health: 1) Purpose 2) Effort & 3) Kindness

[@0v94]

great content. the funny cuts crack me up

[@BrianAlsruheOfficial]

Glad you like them!

[@therose7728]

Brian, yes!

[@BrianAlsruheOfficial]

Hahaha thanks!

[@EEC498]

Hey. I like Albuquerque! Ha! Anyway, great series ...looking forward to the Atlas Stone series. Most important, many thanks for the squat help. 15 lb PR increase yesterday!!

[@BrianAlsruheOfficial]

That is awesome man! and I like ABQ as well...It was a obscure Bugs Bunny reference.

[@EEC498]

LOL!! I got the reference. I made that wrong turn years ago.

[@BrianAlsruheOfficial]

Hahahah YES!

[@merlinpartlow2587]

I'm going to start implementing this stuff in my training. My 245 bench needs to improve.

[@BrianAlsruheOfficial]

It should definitely hep man!

[@linkyin4246]

I will do all kinds of rolls tomorrow~~thanks!

[@BrianAlsruheOfficial]

Hahaha you got it!

[@yeongbryan4374]

Thanks for the video sir.. Its funny yet useful

[@AshleySmith-ob1bm]

That's some stone collection Brian 😮

[@BrianAlsruheOfficial]

We are running out of room!

[@enricogarro5884]

3 seconds pause bench and dips are helping my bech tremendously.

[@BrianAlsruheOfficial]

That is awesome feedback, thank you!

[@josechaves2514]

Amazing video

[@chelseythomas388]

What?! 398?! Yes its 400. The scale lies. It lies!!! You deserve a grammy for your dramatic failing a rep. Honestly, I like deadstops or as you called them pin presses as my issue is right off the chest because Im a beginner powerlifter and technique is sometimes elusive and still working on cues that work. Tell me to watch Part 1 and 2 like I havent been watching them on repeat...come on man. Im benching today because my upcoming meet demands so. Awesome video!!

[@BrianAlsruheOfficial]

Hahaha that is awesome and thank you so much or all of the support you show!

[@buzzh.5267]

haha "I wouldnt laugh at you...". love it. Great vid as always.

[@buzzh.5267]

Those tricep extensions. Hilarious

[@BrianAlsruheOfficial]

Hahaha glad you liked it!

[@zakkery1988]

Great stuff as always man. Do you do much lifting with dumbbells for accessory work or do you pretty much stick to barbell variations?

[@BrianAlsruheOfficial]

I only have dumbbells up to 90's so if I do them it is literally in the 30-40 reps range so i just keep them for burn-out stuff. I think they are great, i just don't have them.

[@tjennubuya]

Hey Brian! At my gym there really doesn't seem to be a way to do floor presses, so I've been doing pin presses instead. Mostly because I thought they were sort of identical. Would you say the two exercises are different enough for me to go a longer way to try and press from the floor instead? Many thanks for your fantastic videos!

[@dorianfoley6047]

Going to need a "Bench Press Leg Kick" tutorial vid...hilarious, 4:50. Nice work.

[@BrianAlsruheOfficial]

Hahaha never skip leg day...

[@papaalphakilo7701]

Brian, here's a thought about the stone: how about taking a drill hammer once the stone is cooked, drilling about 1" holes to the core and casting lead in them and sealing the holes with concrete? I Think that'll probably take it past 400. Durability might suffer though :)

[@BrianAlsruheOfficial]

Yep that is what a lot of people do with bigger stones. I may have to give it a try!

[@OutlawsBebop]

Almost 10k subscribers man.

[@BrianAlsruheOfficial]

Getting Close!

[@MrSmark88]

Brian great content, i think its the most complete video about accesories for sticking points i have seen on YT and i have seen a lot of them :P... but to be honest I have one suggestion...you should grow a mustache man, like don frye! so much wasted potential :P

[@BrianAlsruheOfficial]

Hahaha if I did that, I don't think I could go within 100 years of a school!

[@angrykoala6390]

Brian I've been training for 2 years and I thought I knew how to Bench . after watching your videos now I know I have to start from zero I know shit

[@BrianAlsruheOfficial]

I'm still learning every day my friend! The Journey never ends!

[@garycampbell6031]

Brian, have you tried the Elitefts Shoulder Saver pad? Thanks for another great video.

[@BrianAlsruheOfficial]

Can't say i have. I like most of Elite's stuff, but i don't have an personal experience with it. Sorry Gary

[@davidlandry9125]

very helpfull that 3rd video . thx

[@BrianAlsruheOfficial]

Glad it was helpful!

[@internal_force_fitness781]

Thank you

[@matiasvillegas6161]

hey Brian, a few questions on bench variations...in some of dave tate's videos I've seen the cambered bench press as a variation to increase strenght through the whole movement, as it ads up a horizontl shifting force derived from how the weight is distributed on the cambered bar.What's your take on that?, Also, there is some variation called the shoulder saver press, in which the bar has a type of cilynder built in it in the middle,'to shorten the range of motion....is this equal to the board press? Finally, does the spring contraction bar have any carry over to overall bench numbers or is it mainly a bodybuilding tool? lots of questions, and I know I'm talking about powelifting assistance moves and bars mainly, but was hoping you could elaborate on those. Thanks.

[@BrianAlsruheOfficial]

I honestly haven't used any of those bars man, so my opinion is very limited. If i had any experience with them, i would tell you what i thought, but as it stands, I could only say what i have read on the internet...

[@conventionalischeating]

Great content. You are so funny

[@jasonholmes9582]

Thanks brian

[@BrianAlsruheOfficial]

Thanks for watching Jason!

[@zehulk12]

Hi Brian hope you'r doing well. I am soon testing the free prog you post, the linear one with ramping set. I never trained with ramping set so here's my question: how i set up the ramp? big jump more than 20 lbs or smaller? thx for all your work. You rock.

[@BrianAlsruheOfficial]

Sure thing man, it depends on how close to your top set you are. Earlier in the workout I would make smaller jumps. Then as you get closer to your top set the jumps will have to decrease some. And it will matter on what exercise. Like you will be able to make bigger jumps on deads than you will on OHP. I hope that helps!

[@zehulk12]

Brian Alsruhe Got it dude! thx a lot cheers from France ;()

[@fadymitry3562]

I compete in powerlifting and about 4-5 weeks out of a meet I'd do competition bench for singles, doubles and triples at RPE 7-9. Do I still need to row the same amount? Thanks for your help man keep posting great content!!

[@BrianAlsruheOfficial]

At that point, i'd just keep the rows to 5's or so at moderate weight to keep fluid in your shoulders. hope that helps man!

[@iDrumxx]

Been waiting on this video, gonna hammer these CGBPs now. Also, Brian, how should I include upper chest work into your Linear strength program? (i wanna grow my upper pecs purely for bodybuilding purposes). Should i put incline presses in the SGS or the AGS?

[@BrianAlsruheOfficial]

You can throw whatever you want into that template for whatever goals you want to achieve man. But if i were to use incline it would probably fall into my secondary giant set and I'd try to drive up the weights on it just like my traditional bench

[@iDrumxx]

Brian Alsruhe sound, thanks for getting back to me man :)

[@BrianAlsruheOfficial]

Sure thing man!

[@Looksmaxxing_Journey]

I love close grip bench it feels good(not in a weird way)

[@BrianAlsruheOfficial]

Me too!

[@gfrm456]

398.4 should be the name for this video

[@BrianAlsruheOfficial]

Hahah i should have thought of that!

[@unknownunknown9183]

can't wait till the Atlas stone turtorial!, would you say atlas stone if your number one favorite exercise?

[@BrianAlsruheOfficial]

Yea, I'd say so. Atlas Stone to Shoulder. Because you can't cheat. Either you get it or you don't. There is no grey zone!

[@unknownunknown9183]

Brian Alsruhe yes!!!!! no cheating!

[@BrianAlsruheOfficial]

Hahah exactly!

[@salty3069]

10 000 is nigh, keep it up Brian..

[@BrianAlsruheOfficial]

Getting closer!

[@VincentS988]

For lockout issues you referenced the Floor Press and the Close Grip Bench Press... My question is, how about a Close Grip Floor Press?

[@lee8]

That gym tour video about done? lol 👍🏼

[@BrianAlsruheOfficial]

Hahaha if you come coach all of my classes, I will have the time!

[@christophe_gallant]

Love the humour lol

[@shadowmuffin36]

CALLED IT!!!!!!!! well off by one pound.

[@BrianAlsruheOfficial]

Hahaha

[@jonastheviking3088]

Brian, i have a question. I love weighted dips and my old pr is 102.5kg added weight. I'm stronger now so soon i'll build up for 110kg. But what is your on rep max? Seen your 125kgx5 dip vide from 6 years ago. Insane!

[@BrianAlsruheOfficial]

Hmmm, I honestly couldn't tell you because i haven't maxed out in years...It's probably pretty close to around that same region because I haven't spent much time with it

[@JokeZ1337]

Might be a bit off but maybe someone can relate to it: pain when lifting the bar out of the rack. Whenever i get heavier on the benching and i set myself up, tight arch and everything, as soon as i start unracking i feel a sharp almost ripping pain around where the abs and the sternum connect. Is that simply me having a fuck-ass tight chest that doesn't support me having my body arched or a technical mistake? @Brian i really love your 'how to' videos - helped me out a ton on the deadlift and your squat tips were great, too!

[@BrianAlsruheOfficial]

Hmmm could be a lot of things man from muscles cramps to imbalances to intercostal tears. Was there trauma there in the past?

[@JokeZ1337]

Would be too easy if it was a 'feeling pain there and there is doing that and that wrong' - thing.^^ I think the whole thing started when i was unracking the bar one day. Just starting to press up had me going 'yikes', but no pain after that and it was also a longer time ago. Looked up what an intercostal tear is (cough) and it could aswell be one, maybe due to overstretching? I tend to be the 'more helps more' person - not always good >.> Had the same feeling yesterday when locking out strict shoulder presses - weird o0 Thx for taking the time to respond! Until now to each of my comments on any video btw, holy :O

[@BrianAlsruheOfficial]

Yea man, definitely figure out what motions cause it and how to recreate them. then try to zero in on the problem and attack it that way. i hope that helps man!

[@piotrdygas5345]

do you think t-bar rows are as good as barbell rows for shoulder stability and health? or its better to stick to barbel and db rows?

[@BrianAlsruheOfficial]

I think different kinds of rows are important just like different types of pressing are important. I think use them all in different areas and different times during your training. Never just stick with one thing.

[@piotrdygas5345]

thanks Brian

[@Jackmerius_Tacktheritrix5733]

What if you don't have any weak points?

[@lucavanantwerpen3752]

E Get stronger overal

[@BrianAlsruheOfficial]

Then your probably a ninja turtle and you should be fighting crime instead of watching my videos.

[@Jackmerius_Tacktheritrix5733]

Brian Alsruhe Your videos are far more enjoyable. Dispatching villains gets routine

[@BrianAlsruheOfficial]

Hahahaha truth.

[@LeoSkyro]

What if everything is your weak point?!

[@budadi]

No joke, I added over 5kg to my bench thanks to some of this tip.. And ive trained many years lol.

[@justingarssacoche]

I use pin presses for lockout (overload rom)

[@cariboumountain4651]

I'm pretty weak, so take my advice with a grain of salt, but Rippetoe-style lying triceps extensions are what I've found crush my triceps more than anything else. Maybe give em a try, man. After you take a week or two off, of course. ;)

[@BrianAlsruheOfficial]

I'll will definitely try them brother!

[@matttaylor1449]

Hi Brian do you ever use the incline bench or doing anything for upper chest?

[@BrianAlsruheOfficial]

I used to, but now, because of strongman, i do more Overhead than incline.

[@andreiionescu520]

Hey Brian, kind of off topic question: have you ever tried reverse pyramid training sets, if so what s your opinion on this matter?

[@BrianAlsruheOfficial]

If you are using the words pyramid and ramping with the same meaning then yes. My last programming video was all about that

[@andreiionescu520]

I m actually doing the program haha (those sets of 8 on deadlifts are killikng me), when i said reverse pyramid it means that the first set is the heaviest then you go down from there this way you are not as fatigued and you can perform better, i was wondering if you ever tried this training style

[@BrianAlsruheOfficial]

Yea I definitely have and you can absolutely do that. but I would use some of your work-up sets towards the total number of sets for the workout. If you have 4 sets maybe hit your heaviest on round 2-3 and then drop back down. otherwise you are going to add some serious time to the workout.

[@bmstylee]

thoughts on doing bench press with dumb bells. I like doing it with barbells but can dumb bells be effective as well?

[@chelseythomas388]

wild bill Dumbbells can be effective for unilateral work for sure and to exhaust the muscle after using a barbell. It depends on your goals. For bodybuilding its awesome for isolation. For powerlifting its awesome after bench or for accessory work. Hope this helps :)

[@BrianAlsruheOfficial]

yep, I would agree with chelsey. I keep them in a secondary or assistance position just because you can't get as tight since you are not taking them out of a rack, so the weights are always going to be less.

[@bmstylee]

Thanks. Probably should have figured as an assistance movement it would be useful.  I have had a bad experience with heavy dumb bells shifting in mid air.

[@BrianAlsruheOfficial]

Gotta watch that face man...Dangerous games we play...

[@bmstylee]

Brian Alsruhe a dumb bell to the face may be an improvement for me. I am only a face a mother can love.

[@ArmstrongSurvival]

That stinks about the Atlas stone. One thing you could do would be to drill some Small holes in the stone with a hammerdrill and Tapcon some extra weight to the top of the stone and then just don't use that area as a cheat hold. Only thing I can come up with to add weight after the fact. Just a thought.

[@BrianAlsruheOfficial]

Absolutely man, great suggestion!

[@KravMaga1973]

pin presses + isometric holds... genius!

[@BrianAlsruheOfficial]

Hahah thanks man!

[@jesseh4762]

Brian are you a native Marylander? If so, which part are you from? I'm from Calvert county in southern md.

[@BrianAlsruheOfficial]

Absolutely man! I great up and live in Carroll County!