Secrets to Lifting Heavier Dumbbells

Over time I came to notice too many people can't bigger numbers on the bells because they wasted too much energy in the wrong places, so I figured I'd give some tips how to lift bigger in an impressive way.
My Fitness Recommendations - amzn.to/3TQyru3

[@KingKola1]

You can see me repping 170s here with the same technique years later. I weigh 190 for a reference. kzbin.info/www/bejne/Zpy6g5KkmsSBl7M

[@conanthedestroyer7123]

There are so many bad videos on dumbbell bench techniques. But this one is the one is the best with best technique. Respect!

[@KingKola1]

Preciate that fam 🙏🏾💪🏿

[@ArchiveForAnotherTime]

Good vid: no BS for clout, no self-advertising spam--just humble, technical, raw information and the strength to convey these points properly.

[@xnatejasonxgamer4151]

"It feels heavy" he says. IT IS HEAVY CUH

[@KingKola1]

😂

[@picantepollo6238]

This video got suggested to me at a perfect time! I’ve only graduated to 35 lb dumbells yesterday starting from 20s, and I had a hard time kicking them up with my knee cleanly, I was also dead stopping too but I will try out your technique next time. 👌🏼

[@Turboy65]

I see that you don't kick the weights up with your knee like a lot of people do. Neither do I. I use a variation of your technique. I hold the weights firmly against my chest, high up, and roll myself down to the bench. This puts the weights right where I want them and can then get to the lifting. I'm up to 130s. Hoping to get to 150 and more.

[@KingKola1]

Yeah sometimes the sweet spot is whatever works for you, as long as you can minimize effort when it comes to lifting the weight to the chest

[@rickdalbey6009]

This is good. I have been feeling bad for not being able to launch the weight up from my knees into an extended arm position as Jeff Nippard teaches. Instead the weight is further up your thighs, in a hammer curl position, rock back, rotate and then arm extension. This is what I feel comfortable doing too. I am 70 and can lift 95 incline chest press with a spotter. Thanks!

[@KingKola1]

You're welcome fam 💪🏿

[@themydisplayname]

I have the same problem and got really excited when I noticed that too - Im definitely going to try to shift the weight further up next chest day! Thanks!

[@mattschlosser4100]

Thank you for showing me this I have personally added this to my arsenal. I remember watching your video like four months ago and it has helped a lot ... Much gratitude to you sir thank you!! 🙏💪🏼

[@akasha5904]

Thanks for this video, very informative. I've been getting stronger lately and I was worried about how to drop the dumbbells after the set and you've shown me how to handle them without throwing them on the ground

[@ibanezmakki]

So impressed with your video King Kola. Those are some incredible weights you reached. Thank you for teaching this with so much humility and the techniques you taught were exactly what I was looking for. Spot on man!

[@KingKola1]

Thank you for the remarks 🙏🏾

[@johndog1296]

Awesome. I used all my energy lifting 120lb dumbbells. This will help. Thanks

[@KingKola1]

Glad it helped!

[@sasquatchtv4157]

This is the most legitimate strength training video I’ve ever seen.

[@KingKola1]

Thanks fam, I'm glad you found it useful.

[@leonbeale7188]

‘Start with a light weight’ almost my Max ffs

[@KingKola1]

Lol

[@infamousincubus2888]

Yup. He said "a VERY light weight" too lmao

[@gamingwithvole]

I herniated my L5 S1 Disc from doing the squat setup, if you are going to squat do them with good form.

[@SportsMusicCars]

i did same 28 yrs ago had surgery on it so far its okay but I dont do heavy squats anymore

[@dustinturley35]

Thank you. This is very helpful. Now I can work with dumbells more often.

[@walterleamy4623]

Great form. Good tips and appreciated

[@abefroman879]

Great tips and a great video.

[@davidherron3136]

Thanks I'm just on to 130 lb dumbbell bench for 6 reps and 90lb for shoulder press, it's been hard to get in position

[@UltimateHibz]

You a real G. I finally found a great video on this. After almost snapping my shoulder doing my "heavy" dumbells. Thank you Sir.

[@KingKola1]

You're welcome!

[@heavycruzer1801]

Thanks for this instructional video my friend. And by the way, you have great arms. Bodybuilding is the best. We look so much better than everyone else

[@butcho7492]

This is the best video I have ever seem to get heavy dumbbells in position. Of course, my heavy isn't close to yours! LOL

[@robertcurtis3807]

I love the fact that you control the weights and the gravity, and that they do not control you. And also your form and posture is EXCELLENT my brother.

[@KingKola1]

Thank you fam 💪🏾

[@samanthakapoor5892]

Wow I just tried this and it helped me lift way easier then I have been lifting thanks so much!!

[@KingKola1]

Happy for you fam

[@silaswalker2266]

Thank god for this video. I can do the reps just fine but getting them into starting position has always been a pain in the ass

[@luislopez8085]

Thanks for the tips sir !

[@georgegregory6538]

You're a legend for this!

[@DaveAHamptonTraining]

Good video. Strong work. very good form.

[@alecj9570]

I enjoy the content. Thank you for the information.

[@KingKola1]

no doubt sir, thank you for commenting

[@joyce120860]

Gee-sus ! You hauling’ some pretty badass weight man ! Awesome !

[@nexxxon2913]

Bro's pressing my bench with a single arm..

[@simplyfitdan769]

Thank you so much for this video💪❤️

[@Travis_22]

Good advice bro 👍🏻

[@419buckeye7]

Good job bro great strength to size ratio

[@KingKola1]

🙏🏾🙏🏾🙏🏾

[@willielopes8878]

Your a hero man thank you

[@sharksharkyabushark]

that very light weight looked a lil heavy to me sir😂. I respecf ur hustle🙏🏻

[@KingKola1]

Lol, thanks fam

[@tarikartiste349]

Thank you so much man And what about shoulders press how we can lift heavy weight without get tired Thanks again

[@mikeniccum7512]

Great video.

[@KingKola1]

Thanks

[@paulkoskinen8895]

How much time do you take between sets when working with the heavier dumbbells? For light and moderate weights I like to keep it short to maintain adrenaline and focus on the workout then longer rests when the weights get closer to a maximum level. Thanks!

[@KingKola1]

I typically take about a min, to min and 15 sec. I'm able to recover much faster when doing dumbbells compared to bench where I'll need a solid 1:30- sometimes 2:00.

[@tiagovazkez9356]

Good technique

[@RM-rw3rm]

That's an insane amount of weight for an average gym goer. Your a beast bro, wicked video

[@KingKola1]

Appreciate it!

[@LOLI_]

Are you calling bro an average gym goer? 💀

[@misc328]

I can only do 12/12/15 with 70 lb since I just started working out again, how many rep should I be able to do before going to 75 lb again like I used to?

[@FaLL-Edition52]

Whats up Kola.. Yo you should do a follow up video. Let us know where you're at currently with your workout. Are you still making them 150s look like easy work, are you higher than that , or did you stop there ? 120s are easy work for me and I'm steamrolling towards 130s this week. By next month I'd like to hit 150..we'll see.

[@williamdejeffrio9701]

Picking those heavy dumbbells up from the floor situating them on your upper thighs is not as easy as you made it look (which is a testament to your strength). Anyway, I will try that rocking method. I do lots of heavy dumbbell bench presses (not nearly as heavy as you), and I'm always looking for ways to improve. Thanks for this video!

[@xvicky1]

ty i will try this

[@awesumpowerz6805]

Good Stuff Brother ...

[@justingarssacoche]

I've been benching only for years chasing a 405 Bench but I'm currently in the mood for Dumbbells. Try doing them flat and the part where you transition from sitting to laying down I feel like I am free falling with 100+ and it feels snapcity af. Any tips ?

[@KingKola1]

Try squeezing the dumbbells as you hold them up, this will make your entire arm flex and give you more stability. Hope that makes sense.

[@gregkelly8831]

Helps to be crazy strong:)

[@tylerpace6517]

good job, good video

[@GanjaNitch420]

I can do 100 lbs dumbbells for 9 reps I’ve never gone heavier but I’m going to try next week. Thanks for the video and tips. Do you think I should try 105 lbs first or should jump straight to 110’s?

[@KingKola1]

Sorry just now seeing this. Did the video help you out? If you relly can do 100 for 9 reps tho, no doubt you can push 120 for at least 1. And personally i would've jumped straight to 110s. 105 will be wasted energy.

[@GanjaNitch420]

@@KingKola1 thanks I’ve been doing progressive overload 5x5’s the last couple months since I posted the comment. I’m up to 120’s for a 5x5 gonna attempt 125’s for 3x3 next Saturday. Your tips helped me a lot 💯

[@iamwinner9683]

@@GanjaNitch420 what's ur program bro can u clarify

[@BLACKHAWKDOWN21]

Thank you really helpful

[@KingKola1]

Glad it helped

[@robbyx6846]

Good job

[@opticalpower8515]

Good job brother 🏆

[@KingKola1]

🙏🏾 thanks

[@frozenskipper]

I think you’d die laughing if you saw me do my pr dumbbell presses. Good video, looking forward to trying it

[@KingKola1]

Haha, good for you to keep pushing

[@markdavidovich5646]

Awesome video Ty you are so strong pound for pound

[@KingKola1]

No problem, 🙏🏾

[@markdavidovich5646]

Yeah best video I saw to get dumbbells up

[@jt9411]

Dude, you're a beast. Ive been lifting for 7 months and seem to be stalling out. I can do 7 reps with 70 lbs dumbells. I'll try your technique of warming up 1st then increasing. If i can get to 10 or 12 reps with 70lbs I'll increase to 80 lb dumbells. Also im relatively skinny at 155 lbs, I've been trying to eat more and shoot for at least 80- 100 grams of protein a day.

[@SportsMusicCars]

What I do is don't max out on reps on the way up, conserve your energy, the you can rep out on the way down. So for bench, say, 185x8, then 205x6, then 225x7-8 because you're not worn out. On the way down, do 185x12 for hypertrophy, after you have gotten some strength in. Pretty soon the 225 will be for 9-10 reps...

[@starlondon7547]

I subscribed man good technique 👌 👏 👍

[@KingKola1]

Thanks fam

[@velu1671]

You are really strong.

[@KingKola1]

🙏🏾🙏🏾🙏🏾

[@lw216316]

King Kola thank you - getting weights into position very helpful. One question please - how do I get one dumbbell into position to do behind the back, seated tricept extensions? I can do 100 pounds x 12 reps by myself but beyond that I need spotter help to get anything over 100 pounds into position.

[@KingKola1]

Sorry for the late response, but yeah that's a hard one for me as well. My method is to kick the weight up unto one side of my shoulder while holding with both hands then re-adjust it to the back.

[@lw216316]

@@KingKola1 thank you

[@RhefleX]

Curious as to why you aren’t kicking them. I thought when you just fall with them all that weight crushes on you and therefore exploding up is a bit harder I was always told to fight it coming down. My current max on Dumbell is 210lbs (l05lb dumbbells) and I do that for 3 reps. is it better to just sway with them and then fall with them? And not kick them up at all? I find it harder once the weight gets passed 100lb dumbells

[@augustmclaren9]

You will land on your toes after your set while the dumbest are on your upper thighs close to hips so no matter how much the weight (

[@glennjohnson1210]

Good video

[@waleedkhalid9893]

Woww . This is something impressive 😊

[@ESKATEUK]

Good shit man

[@fathercharles5743]

I was doing 90:s today on a 30' incline. When I put the dumbbells down. I felt like my lower back contracted very hard. It hurt pretty bad for a split second. This has never happened doing any kind of DB bench. But it has happened while doing leg press. Do have any idea what might cause this sensation. It kinda makes me think I could injure something like this 🤔

[@atreidy]

This just happened to me a couple days ago, I hurt my back :(. Out of commission and can barely walk Hoping it’s just a muscle strain and not a more serious thing like slipped or bulging disc

[@Ommarrie]

@@atreidy hope yall went and got checked

[@erikb8979]

Now that’s one strong cat

[@jasond6267]

Beast explanations!! 👏👏💯 loud and clear 🗣️🗣️ thank you so much bro

[@KingKola1]

Happy to help!

[@amboss7560]

So fu..ing strong! Props!

[@KingKola1]

Thanks fam 💪🏾

[@jeanchery7452]

Great!

[@actionjackson442]

Dude you're strong. Any tips to avoid over using your shoulders rather than chest?

[@KingKola1]

Thanks... You can reduce the shoulder impact by bringing your elbows closer to your body. This will cause the tricep to engage more, and the upper chest will be slightly less engaged.

[@markdavidovich5646]

Super maximal static holds get you superstrong fast inbetween finishing working sets

[@justingarssacoche]

Surprised you have so little subs. Hope you get more

[@KingKola1]

Working on it, thanks fam

[@ozzee5094]

bro you need to post way more heavy dumbbell press video's these are very inspiring to watch. im currently a weakling but not for long ahahaha.

[@KingKola1]

I just posted repping 170s

[@FlannelFetish]

Wow dude this is supreme info

[@goblinsgym]

I get nowhere near your poundages (your warm-up weight...), but one detail that might be helpful: The grip on the dumbbells should be a little off center, so there is less torque on your wrist. The center of gravity of the weight should be directly above your forearm, vertical stack elbow - bone - wrist - palm - weight.

[@davor6966]

Did you build up your strength with Dumbbells or barbell for bench?

[@KingKola1]

Both really, dumbbells strengths those stability muscles, and with barbell you get stronger in general from consistently doing it. One thing i would say is definitely pushing heavy numbers on flat is mostly triceps, so work of those tricep gains and your bench will follow up.

[@davor6966]

@@KingKola1 Thanks, I ask because the barbell bench is always taken at my gym and I got no time to wait, so I just use dumbbells. You think doing just dumbbell with tricep isolation exercises is enough?

[@travis_saldanha]

Bro you're strong af

[@mr.zesozadfrack7790]

Good form. What's your gear cycle?

[@KingKola1]

I'm assuming you're talking about PEDs right? I don't take any, never have. I take protein shakes, pre-workout, and Creatine that's it. Nothing else.

[@SportsMusicCars]

@@KingKola1 Good. Keep it that way.

[@m.renechavez8883]

Is it recommended that you wear a weightlifting belt when doing heavy dumbell bench presses?

[@KingKola1]

It's not necessary, i have tried it but never found them useful in that regards. Give it a shot, it may be helpful for you

[@Trenacetate43]

only helps to deadlift the dumbells up like he showed how to pick up the dumbbells when youre pressing it is not useful

[@chris-nx1nk]

There are a few things wrong with how you do it. You get them up because you're strong, but the form isn't ideal. 1 : You kick them up with two feet at once which is worse for stablity (less stable core) and risks injury, 2: you can get them to a stable position with less effort if you have the dumbells further out towards your knees before you kick up, 3: when you first get them up, you bring them up above your body, rather than out to the side a little (the normal pressing axis). This means you waste energy bringing them back into alignment with this axis and also risks injury. 4: you actually rotate the dumbells the wrong way slightly before your first press... this is down to the first three issues. @4:10 you can clearly see all of these things play out. I hope this helps

[@edgetransit3320]

You acting like them 150s is light lol! That's strong as a beast!!!

[@sandromatti7398]

Whenever I do that, after I get down and have the dumbbells in my hand, it’s either I can’t explode it upwards or when I bring it up it’s slow but after that I’m good what should I do

[@angrygoldfish]

Use a different technique. Put the DB on your knees, not your quads. Rock back and forward as he does here. Then, instead of throwing your body back and your DB landing at your side, throw your body back and 'kick' the DB into an extended position from your knees, both at the same time. Check out this video for a tutorial. It's a rolling motion. Your arms are outstretched holding the DB on your knees. When you roll backwards, the DB stay in an outstretched position. kzbin.info/www/bejne/hqmYqGx_YqurgZY You can also get a spotter. It's not too difficult to get one DB into position, so do that and then have a spotter ready to hand you the other one. I don't know how King Kola uses this technique. Pressing 150lbs with two DB at your side is ridiculous to me. It's like the difference between a planche push-up and a standard push-up. Which is easier? The standard push-up, because you're in a more advantageous position. His method works really well for him, and I'm sure it works well for others. But it's not what I'd recommend for everyone. Maybe with practise I can do it, but this method is almost impossible for me. EDIT: But then again, I just watched Athelean-X's video on this, and he suggests the same technique as King Kola but with one DB at a time. He criticises the techinque I just explained. Watching him try to get 100lb DB from at his side to the top is painful. It clearly was inefficient. That first rep was the hardest that he'd do in a set that wasn't taken to failure.

[@KingKola1]

The reply under your comment is a good tip, another thing you can do in that situation is to bring your a little closer so you are using a bit more triceps.

[@sandromatti7398]

@@KingKola1 I sent that message 10 months ago damnnnn lmao I was struggling with 30s now I’m hitting 80s

[@KingKola1]

@@sandromatti7398 lol my bad fam, but good for you. 100s soon 💪🏿

[@rickdalbey6009]

@@angrygoldfish I can't do that motion with heavier dumbbells. I feel much more comfortable with Kola's technique.

[@Ken-no5ip]

I did 30 kg for 3 reps and thought I was getting too strong haha. Thanks for the help

[@KingKola1]

lol, thanks fam. You'll get there eventually

[@anguschalmers2766]

I’m struggling to get a weight up that I know I can rep for 7-8. If I get someone to pass me the weight I can rep it out but kicking back with it and trying to start the motion myself I can’t do it

[@LaCajunWash]

Strengthen your core( abdominal abs)

[@MrDrunkmager5]

Bro what is the program that took your bench to this strength!!!! i want to be able to bench somewhere in the 100s too Right now i am benching 45s for reps!!... You are too strong keep going bud!!

[@KingKola1]

Thanks fam... But i'd honest say the tips i gave in this video, and lots of weighted dips or tricpe exercises.

[@LaCajunWash]

Should presses to

[@winkwest7166]

Plot twist: those are kg instead of lb. Lol damn dude thats some heavy ass weight though, good video.

[@KingKola1]

😂😂

[@KingKola1]

And thank you bro

[@wolfsden3812]

Plenty of heart....and helps to have freaking guns

[@KingKola1]

Lol, true

[@GuneyYasin]

W spotter

[@tylerpace6517]

How are your 1 arm push ups?

[@KingKola1]

I'm solid on that

[@daftdigital]

So strong, good technique 💪

[@deremiahderrick6292]

I can't wait until I get to 100lb dumbbells. He on 150💪🏽💯 🫡🫡

[@tarikartiste349]

Hi What about bench press and incline

[@KingKola1]

I will do that, thanks for the recommendation

[@ayazshakeeb]

I looking for it

[@user-dd9eo2wz3h]

Can you imagine a punch from this guy lifting 150? Ouch

[@Urmom-rf6tm]

Rly came a long way,6 months ago i was stuck at 18 kgs each one and now im close to 34 kgs one

[@prodbypjay7148]

gonna try 82 pound dumbells soon wish me luck :D

[@TheDwoods14]

Man, what do I got to do to get my strength up? I do 60lbs for 8 reps 4sets and feel like I'm dying... It seems impossible to think I could lift 100s someday.

[@Ommarrie]

Just become more consistent until you get stronger bro

[@TheDwoods14]

@@Ommarrie Man, I try, but shit gets discouraging. I'm 260 6'3, so it's not like I'm frail...

[@daithi1966]

I'm currently doing 70s for 2 sets of 10 and 1 set of 8. Once I can get to 12 on the last set then I'll move up to 80s. I've been stuck lifting 70s for a month now. However, I've been making progress. When I first started with 70s, I was barely hitting 10 on the first set, then 8 on the second, and 6 on the third. So I'm making progress. For context, I'm 55, 5'11" and 195 lbs. with around 16% to17% body fat.

[@KingKola1]

Sorry i'm just now seeing this... First work on doing heavy weighted dips, that will make your triceps, shoulders, and chest stronger. The stronger those are, the more effective the easier it becomes to make progress. Also Do dumbbell presses every week, but not more than once a week.

[@TheDwoods14]

@@KingKola1 I will do that. Thnx

[@jamesst.patrick7084]

My question is why did the position of your wrist change the heavier you went? I honestly just want to know.

[@KingKola1]

Allows for more squeeze on the dumbbell handles which tranfers power all the way down the triceps. Wherever you are right now, sqeeze your grip, you'd feel more stable and notice your forearms and triceps contract more.

[@Trenacetate43]

so you do 50-75-90-140-150? that's quite a jump from 90 to 140 for your 4th set

[@KingKola1]

If you listened to the video @time 1:20, i went to 100s, then 120s, then 140.

[@Trenacetate43]

@@KingKola1 oh okay so 6 sets thats a lot

[@KingKola1]

Besides, my max that time frame were 160s for 2 sets of 4 reps, so even if i did make that jump, it's still significantly less than my max. But i didn't, some people do though.

[@christopherdavis4135]

You're a strong fooka, those 150's are heavy bitches.

[@KingKola1]

Preciate it fam

[@MISSDELUCA]

How on earth you lift that much I can lift 20kg on 7 reps no more tho have been training for 1 year and super fit with a very good figure what is the secret to lift heaver my arms just won't do it

[@nvmffs]

I was hoping to see how you do it on the incline alone because I'm having trouble with that. Seems like it's not easy for you either and your technique doesn't work too well on the incline. Guess I'll have to ask somebody to spot me after all

[@KingKola1]

I use the exact same method for my incline lifts. By this point in the video I was exhausted. Moving that heavy of a weight multiple sets, at some point you can use a spot.

[@nvmffs]

@@KingKola1 That makes sense, thank you. The problem with the incline seems to be that the weight doesn't just fall in place like it does on the flat bench. I feel like I waste a lot of energy for stabilization just to get the dumbbells to the starting point of the lift. If I use a spotter I can do 2-3 reps extra compared to when I do it alone.