November Challenge: Bench Press
We squatted and did deadlifts , so it’s time to do the bench press . And we do this to make a place for everyone: even if you’ve never tried and may be a little afraid of dropping a barbell in your face, you can still join.
Probably the easiest way to get started is with a pair of dumbbells in each hand. This works your muscles differently than one large barbell, so even if you’re used to the barbell, you can try the bench press to change the pace.
But here’s the problem. Once you get comfortable with the movement, you will find that you can bench press a lot more than you can easily carry and maneuver in some other way. How to get into position? What if you can’t finish the last repetition?
As for the answers, I love the advice in this video about heavy dumbbell bench press. (Start at 6:23 for a quick overview, or start at the beginning to see why each step matters.)
Key Steps to Safe Heavy Dumbbell Press:
- Remove the dumbbells from the rack and place them on the floor.
- When you sit on the bench, place the dumbbells over your legs.
- Stand up, do deadlifts, and place them in your lap as you sit down.
- Lift one knee and then the other to raise the dumbbells to shoulder height.
- Lean back, do reps, and then kick with both feet together to help you sit up.
- If you cannot finish the repetition, try not to lose weight; keep them on your chest and lift your knees, as at the end of the set.
Are you ready to try it? If you’re an experienced lifter, you know what to do. If you’re new to this movement, start lightly, relax, and see if you can get comfortable with a pair of dumbbells. Either way, you can continue with last month’s assignment and work with deadlift and bench press in the same workout. Let’s go to!