Stop Doing Dumbbell Bench Press Like This (I'M BEGGING YOU!)

[@athleanx]

*VIEWER GIVEAWAY* - I’m giving away my brand new complete 90 Day Beaxst PPL program to 40 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 40, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! Clicking twice does nothing. Only one entry per video. Remember to watch to the end for more workouts. giveaway.athleanx.com/ytg/no-bench-mistakes If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

[@itstoasty7089]

Hey Jeff! Quick question. My hands (palms really) either get sore or hurt after a few reps doing the dumbell bench press. Why is that? Too heavy weight??

[@rafail6528]

@athleanx jeff show some exercises for middle chest line. The upper chest line is non responder.

[@maximilianoferreyra4076]

Genial 👍🏻

[@Mike-up6hw]

PLEASE TRY AGAIN NEXT TIME

[@mrcx6142]

Right, one question about the video - how do you simultaneously "pull the weights down" and "use the ecentric portion"?

[@lazvt8469]

I owe this channel a debt of gratitude. I'm 61, gym rat off/on since 15...my chest always lacked every other body part relatively speaking in terms of size and strength. A couple months ago I learned it was because I would raise/shrug my shoulders (as opposed to keeping them DOWN)....which is actually working the shoulders too much and less the pecs. Now, my chest workouts are leaving me very sore with less effort....and in truth, at 61, my pecs are growing!!! Force your shoulders DOWN when you bench or press or doing flys.

[@WickedRibbon]

It's amazing the difference a small form adjustment can make. Keep chasing those gains! 💪

[@AScaryOrange123]

Baffles me how you can train for over 40 years and still not have a fucking clue what you're doing.

[@AuPairChina]

Hi. Does this mean shoulders down as in down flat against your resting surface such as the bench? Or move shoulders down as if you’re trying to push them down towards your hips? If that makes sense. Thanks

[@lazvt8469]

@@AuPairChina Perfect sense, great question...down towards hips. Unshrugged. Night and day improvement in pec usage. ;-)

[@AuPairChina]

@@lazvt8469 cheers man I’m excited to try this at the gym tomorrow!!

[@passenger175]

My notes DB BP - Elbows 45-60 deg. - Touch point - side peck (see screenshot) - When lowering, retract with the upper back, don't just let gravity alone lower the weight - When raising, retract the shoulders and focus on pec engagement, "reach the sky" with the sternum - Tilt the DBs at the top position at a slight /\ shape

[@Mo-kl4fb]

And finally. Never do flat dumbbell press and instead raise the bench 15 degrees for best results

[@antediluvianclockwork9769]

@@Mo-kl4fbonly if you’re having trouble with it, otherwise flat is better

[@sunriseboy4837]

@@antediluvianclockwork9769 30-35 - to ensure the upper chest gets targeted also.

[@j.c.5011]

They always say hit the tit nitwit. But this is real. Good exercise. 💪🏼

[@xhudaori6942]

Why ​@@Mo-kl4fb

[@tranon23]

This video is an absolute game changer for me. I just did everything you said and the difference in my dumbbell bench press is almost a night and day difference. No shoulder pain at all and my chest was on fire when I got done. Best channel on the interweb! Thank you Jeff for all the help!

[@ericdittler918]

I’m about to go to the gym right now!!

[@rickharder1980]

Lol.. Jeff is fullofshit

[@zacharygroat6426]

Hey Jeff you're my go- to fitness page. Thanks for all the work you do for us

[@LowTide941]

Npc comment

[@anthonylupia]

@@LowTide941Greetings traveller!

[@RexNicolaus]

@@anthonylupia “I used to be a lifter like you, then I tore my rotator cuff.” -Whiterun Guard

[@deebee4575]

@@LowTide941troll comment.

[@stephengreen3367]

@@NoXNF 🤣🤣🤣🤣🤣

[@prince_shabbas]

fractured my shoulder and had surgery at 14. ever since then my shoulder has impingement and weakness. I can finally get back to dumbbell presses. Thank u Jeff!

[@gavinburke2572]

this is how I discovered Athlean-X about 8 years ago had so much trouble with my shoulders and internal rotation. Had gone to multiple physios who gave me corrective exercises but never looked at what I did in the gym which was the cause of my problems. Once started doing chest and shoulder exercises the way Jeff talks about immediate improvements

[@BuffedPotato]

I've did the exercise according to these tips. And OMG it made a HUGE difference, the "tree hold" with tilt and the tempo were especially helpful.

[@chrismcguigan7473]

Quality content as always, Jeff. Having lifted for years, it becomes easier to get complacent and have form start to slip as weight increases. These videos always remind me of the importance of the quality of each rep, rather than just the number on the DB. There’s value in this for ANYONE, whether your first time benching or your 15th year of benching.

[@J.Martin-i3p-c7f]

Turning the elbows is awesome! I just did a chest/dumbbell workout applying this principle. (Turning elbows by 45 degrees). Everything Jeff said is right. Much more pec recruitment and not nearly as much work by the delts.

[@becomingabetterhuman.2994]

Just tried this out. No pain in my right shoulder I have been avoiding chest workouts because of shoulder pain. Feels good to get a good chest workout done. Thanks Jeff😊

[@matthieudumont5040]

Yes, same to me.

[@arslaanpasha3334]

Try to do on smith machine, it wont hurt your shoulder or train chest on machines or hammer press

[@samfcarvalho]

Been watching Jeff’s vids for years and STILL getting SO much value from them! Crazy!

[@orishem8392]

I actually stopped doing this exercise due to shoulder pain / discomfort for a few months now. Will give it another try with these new tips and see how it goes, Thanks Jeff !

[@ansss4654]

how did it go?

[@orishem8392]

@@ansss4654 I remember it did help a bit, but I have already incorporated different exercises for that area so its not a part of my routine anyway :P

[@jessefarias745]

Everyone should buy a program off of you just because of the amount of good advice you give. Truly someone that is not selfish and cares about improving others. You've left your mark in the fitness community.

[@Joe-kt7zp]

why? He makes a shit tonne via YT

[@rajwant04]

The tips from your videos are so helpful for so many of us. Your content is so beneficial. Thanks so much Jeff!

[@johnmckeron3663]

That’s the best description of how to do the dumbbell press I’ve heard ‘ Jeff is very thorough in explaining everything ‘ as I realize I was doing that exercise wrong

[@gdude7397]

The best explanation I've seen so far about why an incline bench position is better than flat. I was wondering when you were going to get to that, so yeah, I watched this whole thing to the end. Awesome stuff, as always!!

[@BTPO]

Lifting weights for over 30 plus years, I’m constantly amazed by how much Jeff teaches me about proper lifting. THANK YOU

[@HybatxHeroes]

Always so helpful with all of your videos. I love your programs and your training technique. I am a disabled veteran that depends on your programs and tutorials to always help me. Thank you so much Jeff

[@theurgy69]

OK, so I just implemented these adjustments and holy crap what a game changer. My shoulders (and their many previous injuries) thank you immensely!

[@RowdyChicken]

Extremely informative I always love the small details like thumbs up and flexing your lats that make such a huge difference

[@jayringo77]

Convinced coach has a camera following me. Was in the gym yesterday with my step sons and we reviewed everything in this video - except the feet! That's the first it's been mentioned and I saw the promised 10%. That sternum/rib tip really helped with mind/muscle connection. Both my sons said their shoulder pain was gone after following coach's advice. Thanks as always!

[@waynemcaurthur8026]

Fantastic video. I'm 50+ and have been limited to dumbell weight training only (outside of body weight, as I train at home), and this particular chest training has significantly improved my muscle retention and gains.

[@davidrobbins6906]

Yes! Thank you, Jeff! The older I get the more important the efficiency in my workouts needs to be, and I am grateful you are here to help us.

[@whale-wolf-hawk9488]

Thank you Jeff. Recently I've been dealing with shoulder impingement which would flare out every time after dumbbell pressing, and your elbow tips made it so much better.

[@mrk3270]

I’ve been watching your videos for years, and I can’t thank you enough for the amount of useful content, I’ve literally based my entire workout routine on tips and pointers from you. Thank you.

[@rustler08]

Ah yes, international chest month. My favorite month, which comes every month

[@paololololol]

It falls on the same holiday as biceps day - which is every day.

[@jefferymaxfield7826]

I been doing excatly like you demonstrate why? Because like you I have shoulder pain. I 65 and been life long gym rat. Thanks again for helping us stay safe and strong

[@BritAcrossThePond]

I had a separated ac joint a few years ago and I can’t bench press anymore due to should pain. I’m hoping the 45-60 degree dumbbell press is the workout I’ve been looking for to replace bench pressing

[@Nategrey0981]

Thanks again. I've been touching my shoulders w the dumbells. Shoulder hurts now. Going to take a week or two off and reevaluate how I'm doing all my pushes and pulls

[@kenthawley5990]

The back and lat engagement also holds true for the barbell press. I was able to press much more weight when I learned this technique.

[@Joshua-dw4ib]

I never realized how much form helps until you focus on what this guys saying. Huge difference!

[@MagicTK-]

I've been doing these techniques for years. Definitely helps me.

[@Deathhead68]

I've been going to the gym for years and had to piece this all together over a long time. Great to see it all put into 1 video

[@karanpant3847]

Just had pain in my shoulder more than any other time today and your video comes up, thanks a lot Jeff for all the work you do!!!

[@shawnmichael428]

Hey JC & Jess , great camera work and POV coverage on this vid - more of this PLEASE ! Awesome way to cover and explain the craft !!!!

[@Nebulous1225]

Jeff the all time hitter dawg, so many years and I still learn something new every video

[@johnlandretti6027]

Clearest and best advice I've heard on how to do dumb bell bench presses. Other advice was good, but the clarity and delivery here is a cut above. Congrats and thanks!

[@liberty99ca]

Holy cow, I've never done this exercise right!! Thank you so much for this amazing video!!!!

[@craigstark22]

Thanks to Jeff for this great tutorial.. I've been trying to fix my form after a bad shoulder separation in the late 90's and today's chest with your 5 inputs finally helped me get my form corrected and actually feel the proper kinetic chain across the entire compound movement again!! I also applied your tutorial on standing vs. knee on bench DB bench rows to alleviate the groin pulling syndrome.. after double hernia repairs, this is an issue! Thanks for all of these great tips! I will always recommend your channel!

[@jcja902]

Hey Jeff. Just wanted to thank you for sharing all that knowledge. Since I started my fitness journey I based my workouts on all the tips given. I was 255 and now 180 after 9 months. I now see muscles I never thought I would ever have. Never enrolled to your workout app but your techniques are embeded in all my workouts. Really appreciate it. Im not stopin until my arms fill my old fatty boy clothes.

[@jasonfriedl6896]

Great advice you are definitely speaking to my class 40 and up whose been lifting 20 plus years. I dont even use the bar anymore

[@princejohn6560]

Thanks for this valuable advice. I have been feeling pain in my left shoulder whenever I did bench press with either the bar or dumbbells. This technique is brilliant

[@anthonygonzales103]

This is exactly how I hit my chest workout. I hardly do barbel press. I like the way you have to use different muscles to stabilize the dumbbells. I shared this video with my crew. You explained what and how I’ve been doing for the last 20 years a hell of a lot easier then I could. Thanks. 👍💪

[@reginaldfortunus1596]

Hi from Montreal ! Thank you for the awesome content! Love your videos! I would love for you to make a session about 3 things...1-The kinds of warm-ups to do before a training, 2- The stretching after a training(heard its not too good to do it right after a training session, should wait a bit), and 3- Integrating swimming into a gym plan! Thank you very much again! Say hi to my favorite cameraman!😂✌🏾

[@Balkan_G]

montreal me too

[@nomnomyourmom]

Search athlean warmup Search athlean stretch

[@radalict]

So I have been struggling with chest for years, but slowly getting bigger thanks to some of the advice on this page. I just tried the dumbbell bench like Jeff recommended and boy is it easier. Felt so light compared with usual! No shoulders at all.

[@CostelloDamian]

Coming back to this video after 2 months to report that dumbbell presses have become my go-to favourite chest exercise after I have avoided them pretty much entirely for over 10 years of lifting. Thank you Jeff.

[@kareembedeir]

Thank you Jeff. You are at a whole different level compared to most other online fitness trainers. Keep up the real stuff.

[@Akotski-ys9rr]

Following these tips, I felt an immediate difference to my chest engagement on the very first rep. Feels incredible

[@davidangle231]

This is the best fitness channel hands down. Thanks Jeff for the information.

[@firequencher5418]

It's been a while welcome back this are one of those fitness athletes who are passionate about bodybuilding no steroids just hardwork and are contempted with what the gym is giving as muscle that is how it's meant to be just be yourself nothing more not be like anyone but yourself but have a mentor to inspire you

[@ROCKETS2965]

I literally found this video days after blowing my labrum lol. Didn't do it on a dumbbell press, but dumbbell press always aggravated it.

[@mrssleep]

I never fail to be impressed by the quality of your content - Thank you! Can anyone help me understand step 7 though please 🙏🏼 Are we simply just bringing the DBs together as we press?

[@R4ptor2]

Dude your videos have been instrumental for me as I have begun weight lifting this year. Thank you so much!

[@DeanVincent46]

Thank you Jeff!! Going thru PT my therapist told me to watch your video’s and I have never stopped! Just wanted to say thank you. Lastly, the incline press is more difficult tends to generate more shoulder pain than flat bench with dumb bells. I also do less weight as it’s harder for me to get iout of the hole on incline. Thank you for what you do, it helps everyday!!

[@figgyphresh]

I was going to ask about what's the best incline ° for DB bench. But you answered it at the end, 15°-30°!

[@georgewilkie3580]

Once again, Jeff C., proves why he's the, "Gold Standard" when it comes to Weight Training/Resistance Training, Instruction via VIDEO tape. The MAN is amazing. Thanks for sharing Jeff... BRAVO!

[@Sadtiric]

I think this is one of your best videos yet. I love the attention to detail and visual and audio examples.

[@cblay3084]

Love all the information I get from these videos. I feel like I've gotten stronger the correct way!

[@rordog236]

I’ve recently really started paying attention to my leg drive on bench press and have found that not only has it increased the weight I can lift but it also has acted as a mini leg workout as well. The next day both my chest and quads are sore as a result.

[@SirCharlesLikesChurros]

I have yet to see anyone with the flip, but I've seen a lot of people with the fold in nyc. It's easy to tell. At the beginning, you use it closed outside, but as time passes, you start using it open pretty much all the time lol. With the case that has the strap, it's really easy to walk around while it's unfolded. Love the phone. Wish they would make a tri-fold or whatever is called now hahah.

[@doug4195]

Fantastic tips! As always, great coaching. One drawback - the background music is distracting and that's a kind description. Thanks Jeff!

[@kimdavis7812]

Excellent tips Jeff!! I’ll be incorporating them into my next chest day for sure.. I’m 61 & lifting heavy 🦾🦾

[@rey3472]

I started lifting last year. This video highlighted the mistake that set me back. Not bringing my elbows in and trying to keep them out. Caused tendonitis and shoulder issues. Starting up again and this time doing it right.

[@karnige5804]

as someone with shoulder issues I did this bench movement because it was pain free. its nice that the body knows what you should be doing.

[@capone2488]

Great video, only gripe is that incline bench will only lead to MORE shoulder issues than flat bench. That is unless you use perfect technique

[@jayschwab]

thanks for sharing all these queues, my DB bench is kind of inconsistent with good and bad days. these been helping a ton to critique my press

[@30YearOldBunta]

These videos have given me way more confidence going heavy on certain movements as a total noob

[@greentruck2wa]

Great breakdown!! This is wonderful!! Thank you very much Jeff. I would vote for more videos on breakdowns of classic exercises like this

[@johndoe-sh6bi]

Really wish I had seen this yesterday, but still. Thanks Jeff, your the man.

[@Markbell73]

Gosh dang it! Lying on my back in bed watching this video...... Consentrating on the finger and thumb, extending upwards in the motion, and including the inward 4 inches.....not much yes.... However, I can feel my chest engaging in the motion just from the weight of my own arm. And I'm only using my right arm to simulate this..... Cause my left is holding my phone while watching this lessen. I can literally feel it working exactly as you point out. Mantastic!

[@johnnysifuentes4188]

This advice in terms of where you place the db's and keep your elbows is huge. I also tell folks that when you hit the top end of your barbell pushes, try to move over to db's. When at the top range my non-dominate arm would always fail sooner than my dominate arm. Making both arms work independent of each other helps equalize that difference which helped me bust through my plateaus.

[@AndreyLashev]

exactly what I was looking for... having a bench press and two dumbells and tried benching but couldn't figure it out.. thank you !

[@keithcee6378]

I absolutely just tried this method recently. My chest has never been as sore. Once I corrected the form I no longer feel it in my shoulders. I did flat and incline dumbbells with my back tucked and a slight arc ….felt all chest!

[@qwqwe3037]

I can finally feel my chest. A well detailed video. I'm loving this PUMP!!!!!

[@AllAhabNoMoby]

Thx for reminding me Jeff. I've been benching the bar exclusively for way too long. Gonna change things up for a bit.

[@nigelthorpe6398]

Now this is the kind of content that I like. I'm going to try some of this when I next do chest. Thanks!

[@taserface9073]

I’m 42, I did amateur body building in my youth, I’ve been a cop for 15 years (lots of street fights), and my shoulders are shot to hell. I can only do DB presses now. Static bench press throws out my shoulders just lifting the bar with no weights.

[@lchase7858]

I remember when you started. Always trusted you, still do. That's why people come here. I need your honest opinion about the total gym (sliding bench). I already know, no matter what you use if not used it won't benefit you. Do what you do best ...in one word. Ty in advance

[@TS-du3ok]

Excellent video! My bench press technique has improved drastically after watching this + my shoulders feel alot healthier 👌

[@jasonvichinsky1458]

As always an outstanding explanation

[@notthatguy1447]

Great video Jeff. I have a paragraph to put here but I'll just say I was actually doing my dumbbell bench correctly. This was a terrific refresher all the same and I will concentrate more on the eccentric. I am 51 years old, I have no useful fingers on my left hand so I improvise with lifting hooks for pulling and ceiling mounted spotter straps for my dumbbell chest and shoulder presses.

[@quintenmoore6875]

Big thanks Jeff!! Your pretty much the only without channel I go to 💪

[@sharkMac]

This is about week 2. I change many of my bar workouts to dumb bells. One for the challenge. Two: to change up from past 3 months routine. Time to change up. Good information. Here to see what changes will show. Problem I already reach. I have to use lighter total then what I’m use to on bar.

[@ImGroot1980]

This is a great video breakdown. Most of my clients have trouble doing so many cues at one time. If you all have similar Issues, just do a few of the cues until you master those. Then incorporate more, in future workouts. Thanks for the quality content Jeff!

[@heyselice]

Great tips as always! I've been working on progressing with this as my main movement on chest day and I'll definitely keep this in mind next workout!

[@maximecassady7918]

Thanks for the exercice tutorial ! What would be even greater is a KZbin short summary version, so we can watch them quickly before doing the exercise, and remember the key points from the video 👍🏻

[@GoldmanSachs7]

Thanks Jeff, this video proved to be a revelation as I was doing a lot of stuff wrong in terms of angles and positions…thank you so much

[@clanpsi]

The one thing that helped me get the best form in this exercise was, instead of trying to push the weight up, pushing the shoulder blades back into the bench. You mentioned it briefly in point 6.

[@millibarman]

Was really hoping to hear about the ‘dismount’ in this video. I don’t have the core strength to do a sit up with 70 lb dumbbells with already disproportionately long torso, so I drop the dumbbells to the floor. It’s during this lowering of the dumbbells to the side of the bench before letting go that I worry about causing myself a shoulder injury.

[@wanderer7755]

Awesome video, and channel. I’ll be implementing these changes in my workout tomorrow. Cheers

[@thomasgumersell9607]

Great advice on how to do a proper Dumbell Bench. 💪🏻🙏🏻✨

[@martinolson761]

Great tips Jeff...It's chest day today and I'll incorporate these tips. Specially like the tip about moving your chest up during the push...I've always suspected that my shoulders are engaged more than desired, since I'm supposed to working chest! I've always also put my feet up on the bench. I'll try them on the floor and push outward as you instructed. Thanks Man!

[@094340]

Excellent video, comprehensive and loaded with useful tips, well explained.

[@Purgar316]

My man ALWAYS delivers the good stuff

[@abdelmjidossor3561]

As always tnx very very much Jeff. You are the best that we have on KZbin.

[@nurbmanjones1709]

Been following ever since you helped kickstart my workout journey, you are literally my foundation Jeff, that being said please never get rid of these “IM BEGGING YOU” titles, they are classic 😆

[@KnowledgeNexus152]

You're doing a great job,Keep up the good work! I am also very passionate about fitness, which is why I have recently created my own KZbin channel dedicated to fitness.

[@MarcusHillman]

It’s funny how Jeff always seems to be in tune with my current workout routine, as I recently incorporated the DB bench press in my training schedule again…so these tips are very welcome once more. Thanks a lot Jeff! 💪🏽😉👍🏼

[@Hyperbog]

Excellent video. Really appreciate all of the effort gone into the video both from Jeff and whomever does all of the edits for all of the graphics. Top notch content. Can't think of literally any other channel that does the same thing.