Stop Doing Dumbbell Presses Like This! (7 KEY MISTAKES)
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How To Do Dumbbell Press: In today's dumbbell press form video we're going over 7 db press form mistakes people commonly make during their chest workouts but that should be avoided. Dumbbell pressing in this way will not only reduce the stimulation on your pecs but also increase the chance for injury. A basic dumbbell press is one of the best chest exercises out there to build chest muscle effectively (when it comes to the dumbbell press vs. barbell press it's probably superior overall if your goal is hypertrophy), so you definitely want to make sure you're doing it properly. These chest training tips apply whether you're doing your dumbbell presses at the gym or dumbbell press at home. Hope you find this dumbbell press form video helpful. - แนวปฏิบัติและการใช้ชีวิต
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Is it almost as good as V Shred's program?
@@BruceLeroyUK
WHATSGOINGONGUYS?!?!
I hate chest flys…it always feels more like a bicep workout, although I do feel some chest being targeted, I can’t quite get them right…thanks for the tips
@@PittsburghSonido 🤣🤣🤣🤣
Thanks for this video sean. 🙏🙏🙏
Been working on my chest dumbell press this is a big help.
1. 1:52 - Pressing the dumbbells up before you're set up
2. 2:35 - Feet up on the bench
3. 3:01 - Flaring your elbows at 90°
4. 3:49 - Hands/elbows not stacked
5. 5:01 - Diagonal pressing path
6. 5:40 - Partial range of motion
7. 6:43 - Uncontrolled eccentric
Awesome video man, quality info!
Thanks for saving time
Thanks!
@Lordeverfall100 probably missing a lot of key details he goes over, it’s only an 8 minute video
@Lordeverfall100 lol.. as if you got anything better to do
Thank you
This channel remains criminally underrated.
Yes, one of the if not the best common sense channel for fitness.
He doesn’t post nonsense exercises that look neat/different. That’s why he doesn’t have more subscribers.
This comment is on every one of his videos lol, but its so true. Started messing with weights about 7 years ago, taking advice from people all over TH-cam. And I've found that over the years all the other channels slip away into the junk draw, while only a very few consistent ones seem to remain. This is one of them. It's one of those channels that always seems to confirm a logical training method or lifting technique that u presumed was right anyway through using a bit of common sense. He's great.
Agree 💯. Really appreciate the way exercise mistakes & corrections are video'd, captioned & explained - incredibly helpful for this noob lifter interested in achieving correct form! This channel quickly becoming my fave w/l go-to reference.
Hardly has the credentials of Arnold does he, never heard of this queen ever before now.
Imagine having 2 spotters and still dropping the weights on your face..
Ego lifting with ego spotters
That would be awesome!! 🏋️♂️💥🤪
That’s what i thought loool
those were 80 pound dumbbells too like wtf
@@TrayJayRecords most people don't know how to spot dumbbells. you have to support under the tricep, but almost everyone will support under the elbow
On day 20 of eliminating all of these mistakes from my technique I noticed that I could now levitate and slightly move things telepathically. I am excited because every time I work out my telekinesis is getting stronger and stronger hopefully to the point where I don’t even need to use muscles to move the weight.
Dude what!?
And then You wake up
exactly, lol.
pov you train head
Is your name YODA? If so I perfectly understand what you are saying!
The quality of this video is next level! Epic content as always.
what’s up Mario 💪🏻
Lol Wut! Bleedin' obvious epic content.
I own a video production company and I was thinking exactly the same thing. Top notch! Especially the little graphics following the movements.
I don't know bro..it only goes up to 1080p for me
Your videos were always high quality, but I’m really liking the improved production value in your recent videos Sean! 👍
Sean, thank you for clear images pointing out the exact mistakes. Well done. Thank you so much for posting.
When I was in college I struggled and hated chest days because I hated benching. Using dumbells has been great and saves me the stress and pain I would put on my rotator cuffs. Glad to see a channel I've been watching for years is still running and providing great content. Thanks Sean
I'm in college and that shocks me. I look forward to bench press. So much fun. Not to say the other days aren't fun too
@@jameskozy7254i aint in college but im 20 but i enjoy both for sure but i typically only bench press for PR and progress benchmarking it aint something i normally do anymore DB press is just so much better on my shoulders and i feel more comfortable doing it
I love training chest. Back is more of a pain.
Bench is the only fun lift doe
I think benching with the elbows flared as my trainer showed me permanently fucked my shoulder. The dumbbell press at an angle is still doable though luckily
This video is Pun gold: Don't be a dumbbell, these are pressing issues that Sean feels he needs to get off his chest. Pull up a bench and let's descend into this topic and see what comes up.
Are you glad you got that off your chest?
@@mindfuldrone I feel much better yes, but the weight isn't completely gone.
Are you carrying on weight on your shoulders?
Wait what just happened? This comment has me shook.
After witnessing this comment, I'm inclined to agree
My shoulders hurt quite a lot after an incline dumbbell press and I think I've been making a few of these mistakes. Thank you so much!
I have muscular tendonitis in my shoulder from pitching and literally cannot do an incline barbell press.
Probably because you go to deep with you’re motion. Do them 90 degrees👍🏼
Know I’m late to the party, but how inclined are you doing your presses?
Sounds like it’s too steep of an angle and therefore incorporating your front delts… From what I’ve learned/experienced, you really only need between a 15degree to 30degree incline or decline when hitting either for chest pressing movements.
Hope this helps! Happy lifting!
This channel saved me, I've always struggled in the gym and almost given up at times , and this has helped me stay on the right path mentally and physically
Best dumbell chest exercise advice I've seen yet! Makes sense to me! Thanks!!
When Sean uploads to TH-cam you know it’s going to be a great day. Just want to say, I love your pre workout. No BS fillers and gets the job done. Thanks for being one of the actual real dudes in this industry.
Awesome info. Thank you for the high quality, honest, training education.
Just got my personalized training info... super excited to start and see the results! Thank you Sean!
This is the first video I've seen of yours. It was informative, easy to follow, nicely edited & taught me a thing or two about proper form that I will implement. Congratulations, you just earned a subscriber! 👍
Phenomenal Sean. Love the new editing style looks great. These types of videos are awesome and I would love more. I was glad to see I was already avoiding 6 out of the 7 form corrections but I still need to improve. I can definitely say that when I dropped my weights and really focused on range of motion it was life changing practically.
Direct, relevant to the point. Well reasoned. Great coaching.
Another great video! Thanks for all your no BS content. Be blessed 🤙🏻🙏
This video was super helpful! I'm just getting back into weight lifting and want to make sure my form is right so I don't injure myself. This is gold!
Thanks Sean. Youve helped encourage me to continue focusing on my dumbbell bench press. I think I've been getting impatient with my chest results (I feel like my chest is criminally undeveloped) but I'm gonna keep at it and make sure to apply these tips to my dumbbell bench press!
you never seem to disappoint these tips are exactly what I needed thank you
Great tips on form, useful whether learning or getting a little sloppy after 5 years. Thank you.
Thank you for this! I've done presses with a 90* angle for years, I'll be sure to adjust that to get a more pain-free workout
Always wondered why some people keep their feet on the bench. Makes for a weaker & less effective position. All the others are typical beginner mistakes that are easy to fix & glad you highlighted them.
People often think that keeping the feet on the bench activates the chest more. I can see how that can make sense to someone, but with heavy weights that can be dangerous. Working on strength while being unstable can only lead to eventual injury. Keep the two separate as they should be.
Another informative video here and as always good to see practical information.
I actually do this with full range of motion. He never said it didn't work, he just noted it might be dangerous. I've been doing this for years and never once had an issue in. Going up in weight
Its most often used by power lifters to increase their range of motion that they usually intentionally limit as well as to still have a relatively intense chest workout at lower weight as a substitute on their 2nd or 3rd chest workout for the week. Its not a movement to build top end strength.
I don't normally if I have the space (which I currently don't) but I do tend to bring my legs up in the air towards the end to help activate my core. If I don't do this I find a muscle in my mid to lower back starts to spasm towards the end of a set and ruins it. And generally I've found no real difference in my ability with feet up or down.
@@jackpepperpwb Not quite enough info to go on here, but thought I’d chime in to be helpful if I could. From what you said, I might suggest working on strengthening your core & learning how to actively engage it when needed for things like this. Could be other things going on there too, but so many people have a weak core compared to other muscle groups, which can put you at an increased risk of injury (mainly to your lower back) and/or can possibly limit your strength development in many different lifts as the core is a key component in so many movements. I see this as something that’s very important for functional movement & making safer & better progress overall in your strength training. Hope that was helpful & wish you all the best! 💪👍
Awesome and helpful video as usual! I would love to see one on shoulder press / overhead press (dumbbells) and also bent over rows (also considering dumbbells) - super helpful and useful tips as always!
Great content , Easy to follow, And no BS. Thanks Sean. Can we have some more these please
Love this video. A couple years I hurt my shoulder somehow and the only motion that it affected was the push from stationary like a press. I started keeping my elbows closer and it helped so much. I basically lost half my gains with that injury but I'm almost back now.
I was just about to do these! Came in clutch
I just got the custom plan you made and here I am checking out how to do it properly, thanks man.
Hi Sean
Another very informative an great video its good that you not only explain what to do but also show how to do it , please keep up the good work
I just recovered from an injury in my shoulders, thanks for the tips, bro. I'll try them in my next chest work out, specially that one about rotating a bit the elbows and relieving the pressure on the soulders
Thanks for the advice Sean! I usually do dumbbell press for incline and decline rather than flat. And arguably it requires more control than on the flat bench. So this really helps a lot. Especially on decline.
Sean! I stumbled onto your videos with in the last 12 months. Wow, I am so amazed by your content. Its obvious that you have been working out that mass between your ears. Like many of your viewrs, I look forward to your no b.s. videos every day now. And also, today was my second dose of pure form. Up from half scoop to 80 percent of level scoop. I felt so energized, focused, and had this massive pump! Just like back when No Explode was bomb. And get this. I was running late to the gym, got in a hurry and forgot my nitric oxide. So I said, let's see how this new pre-workout works by itself. Oh my god! I'm so impressed! This is it! The thought occurred to me as I was driving home. Maybe I better load up on this stuff cause you never know if this will be reformulated like many others in the past. Anyway, this is my first ever comment to you. So I hope you spot it. Keep doing what your doing. Your at the tip of the spear. The massive viewership will eventually catch up. Ill also be looking at your other no b.s. products. So thanks for everything. Keep on rocking!
Very good information. I learned something new about the position of the dumbbells
I love your videos. They're not flashy but informative and well-edited. No loud, angry meathead "get swole" nonsense. No gimmicky routines. Just simple strength building using the basics. Keep up the work.
90 degree flair at the shoulders is how I hurt my left shoulder flat beaching years ago. I was new to lifting and hurt myself at 185lbs on the bar. For a long time after, I had a mental block at 185lbs and couldn't progress passed it. I've gotten more serious over the part several weeks, and I'm happy to say that, with proper form, I pushed 235lbs for two reps yesterday, a personal best.
im confused because at 5:40 he says to go further down than 90 degrees for full range of motion
I think the original commenter is talking about having elbows in line with his shoulders when pressing as opposed to having your elbows angled between the shoulders and chest@@AlexSchwartzATV
Sean, the only fitness coach I trust these days. Explained in a very simple and mature way! 👌💪
Great video, Thank You for very clear and visual explanations!
New subscriber!
Thanks for sharing your knowledge! I'm looking forward to seeing more.
I'll be 60 this year and I'm out to prove that it's never to late to get into the best shape of your life. Thanks again.
Hey Carl Good luck on your new journey!
Thats true! I'm 66.
Fuck. I’ve been doing most of these mistakes. Guess I’ll be making the changes today!
Just started training again day three been following your techniques keep the world posted on the out come few weeks from now
Very glad to have found this channel. Good stuff!
This is a sudden change in the usual attire. Nice sleeves. 👍
3:01 I was doing db bench press the other day and I did notice a difference when I tucked the elbows in and found it more comfortable and less tiring for my shoulders and much more activation of my chest... though only now I found this video and confirmed my doubts
I only found out now:/
Actually you get more chest activation when elbows are flared. Shoulder internal rotation causes the chest to do more of the work. Elbows tucked causes you to load more on the triceps. It’s an old bodybuilding debate. Do what makes you feel more comfortable
@@thomasroo5998 yah, my trainer said the flared version is better
It forces more pressure on you and you'll have to stretch more as well
It’s the opposite. Tucked elbows recruit the front delt and triceps significantly more. There are several biomechanical diagrams online demonstrating this with EMG data backing it up. Flared elbows to 80 degrees gives maximal chest activation.
I used to tuck my elbows to “save my shoulders” and after several years of lifting my chest was always lagging behind. It wasn’t until I properly flared my elbows that my chest exploded with growth
@@brettcastner9810 yeah watch any old school body builder and they flare their elbows. I was watching Lee Priest doing dumbbell press and was like “thats not optimal” then tried it and realized thats why my chest sucks and my triceps are good. Literally no chest activation for me when I tuck them past 80 degrees. Thats why we have close grip bench and gripping the bar wider makes it more pec.
Among my favorite channel. No BS. Short and very effective tutorials.
Sean always delivers good information, and now with good quality video too! Awesome!
This was a great help wish I had seen it a few months ago lol been struggling massively from shoulder/front delt pain from this exercise which is impacting ability to do loads of other exercises recently....think i know why now 🙈
Dude, this is the BEST video I've seen explaining dumbell presses. I have seen so many but not to this level of clarity. If you had a series like this explaining the 'main lifts' and even some of the popular isolations, guarantee it would go down well! The Greg Doucette series of '3 best 3 worst exercises' (for a given body part) went down so well as well just because of the sheer no nonsense material :).
Solid info. Good think to keep in mind is that "elbows flared" is a variation of the press. Lot of golden age guys used to do it like this to target more front delts and upper chest.
Great video, thanks Sean
In the process of getting certified and after only 2 videos, finding your info sooo helpful. SUBBED!!
Plz do the cable row next I can never figure out proper form for this exercise.
The variation of dumbbells is extremely useful for a small person like me th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
I was about to watch some guides on how to bench press and this just appeared on my feed - now this is a miracle, also a life/shoulder saver. Thanks.
Good tips Sean. THANKS!!
Gonna practice the tucked elbows technique. Hopefully, relieve shoulder stress. Great tips.
Been training 30 years and that idea is totally fucked for me. No pros train that way and it's not a natural way to press. All I ever see is newbs doing this and they never get big.
Tucking is the most natural way. Watch most powerlifters. Also think of how you would do a push up or push an object in front of you.
@@stevensmith4706 True. When Sean mentioned it, pushups form came to mind.
I made every mistake in this video a lot while in my first year of weight training (mid 20s)... I noticed a LOT of shoulder joint pain and inflammation as a result. I think over time I recognised these mistakes which were in actual fact me trying to supplement the lift with front delts and even my joints. I've since rectified them and focus a lot more on accessory work in between heavy sessions so strengthen the joints. The way I see it, muscles come and go over time but mess up your joints and that's you screwed indefinitely. Oh, and I also got much stronger. Good vid!
Edit: Spelling
Really enjoyed this videos format and how you did it, clear and concise. back dumbbell workouts would be a good counter to the chest video.
Excellent video as always!
Hey Sean, love the videos! I recently tweaked my wrist pretty bad doing lying down tricep extension with a 60lb bar. Maybe my form is wrong or I shouldnt even be doing this exercise? Any tips/advice? Thanks!
2:30 I screamed out in pain watching this
I was definitely making a bunch of these mistakes, so glad I found this channel
Great information given. Thanks
I have always said there is no perfect form but there is proper technique
"Pumping out of bunch of sad little half reps" got me 😆
Always on point Sean, keep up the great content!
this stuff is great man, love this series of videos
When going heavy DB bench and incline the first rep is always the hardest for me. Without a spot, any advice making the first rep easier?
Same here but getting them in position is almost harder than the press itself. Idk what to do
Press from your feet
not sure if it will help and maybe you are already doing it. But do you warm up before doing your main sets? for example i have 1 warm up set and 4 working sets. I would do sometihng like 15-17,5kg for 10+ Reps to warm up, and then i do 4 working sets with like 25kg. It might help.
@@ryanclark9590 do the thing he says not to do and press them up while you're laying back. I find when I kick the dumbbells back like he suggests I nearly hit myself in the face AND I'm too far down in the hole to get the weight up without tearing up my shoulders
People who’ve been watching Sean for the past 10 years don’t need to see this video
🧢
What a great video! I found really useful thanks!!!
VERY informative Sean!
Thank you so much 😊
Hey guys, just a heads up. Ronnie Coleman's stomach burning cream cured my gyno. In 3 days. However my pecs are now inverted.
Historically Arnold Schwarzenegger Franco Columbu were always training partners.... however Franco's bench press the and flies were completely different than Arnold's... do you fit the exercise or does the exercise fit you?
I’ve recently found and followed your content and I’ve binge watched so much and learnt so much. Mistake number 3 definitely did fuck my rotator cuff up for a long time. Really appreciate the content and I’m looking forward to building muscle WITHOUT anymore injuries.
I'm curious about #3. I had been doing my presses at a more tucked position for a while and when I'm done I feel a lot more strain on my rotator cuff and shoulders and not nearly the burn in my pecs. I switched to closer to 90 deg and I'm feeling much more in my pecs and I'm not feeling pain in my shoulder area. I'm not sure how to resolve that problem without going to the wider elbows. I should also mention that due to a lack of equipment I'm doing one side at a time, so that could be a contributing factor.
Maybe you are more trained at 90 on your supporting muscles. When you shift closer to you chest you should target more fibers of the chest, like inner chest (it's true for the most majority) but you also change a bit from your shoulder and arm activation, it might only seem less targeting because this new activation or yours is weaker than your previous 90 deg wich mean that your body is also trying to reinforce that part of the arms/shoulder that wasn't activated through your 90 deg press.
You might also be too strong in your shoulder that you can't target correctly your chest when doing the other version on full range of motion and might only do the lower amplitude to try target more chest and less shoulder (in most movement with arms included, shoulders train and they could often be overtrained if your are not carefull on your form at the very begining)
Try on an other exercice like push ups, and try bringing your hand closer to your chest and to this on chairs to be elevated (3 chairs one for each hand and one for the feet) so that you can go lower and have a good range of motion and see how you can better target your chest and then keep this arm distance
@@Malik_Mlk I'm with OP on this one. My elbows are probably around 80 degrees. I also don't let my upper arms go much below parallel (if at all) to save my shoulders. Every time I try to go deep I end up hurting my shoulders. After my first working set my pecs are already feeling it. Also, flaring your elbows hits your pecs harder. I'm lucky my trainer set me up well all those years ago
Glutes feel in general hard to train and target. Would love to see some squat/deadlift cues to better feel glute activation.
I wanna get cheeked up as well bruh
I feel like I always get glute activation with the squat when I go as low as I can. If you can't go low enough, maybe lower the weight so you can reach the right activation point
very good, keeping it short and precise to the point, unlike some others just talked too much.
İ have been working out last 3 years and still learnin new things from you like i begin to day
I'm a female going through Glute Training, but we DO focus on back, abs, and arms. We do a lot of weight lifting but I find that we aren't taught anything about proper form. I really like this video, it provided a lot of insight on what me and the other girls have been doing wrong this whole time and why I haven't been seeing much progress. Thank you for this!!
Hey Iris i just found this guy a few days go n been goin thru his vids and he's prob one of the better ones on here for fitness n dieting n stuff like that with the no bs'n around. Proper form is huge cuz once u get it down then u can target the muscles more effectively n drop the risk of hurtin yourself in the process. Good luck on the training n keep gettin them gainz 👍
This channel is underated because he's talks what works and is a Natty.
Thanks for the tips!
Love the no nonsense, common sense approach. Thanks
Honestly I've never seen anyone do a dumbbell press with their feet up on the bench in my life
I have.
Larsen press.
Anatoly does bicycle pedals while dumbell pressing 😂
The truth is here my favorite and only fitness source I trust.
So informative. Thanks.
Very informative video, great pieces of advice
You know you need leg drive lol Putting the feet on the bench I don't get it!
This isn't a leg exercise it is a horizontal chest exercise.
You forgot an eighth: Leg Drive. It's not just for the barbell benchpress.
Great work man, keep finding myself clicking on your videos
Thanks Sean. I can understand all of those points, bad and the remedy.
Tomorrow ill give it a go.
I always judge someone’s credibility based on how much they flare their elbows on presses.
Lol Good one!
Maybe don't judge?
Listen man! You are the best to watch & listen to, very truth full accurate real simple to understand & really everything els that’s positive & truly helpful! . You the bro!!💪🏾
Class video Sean , I will be doing this from now on in my presses.👍
Keep up the great work Sean
Just came across the channel, soooo helpful, no bs, and practical solutions,
Good advice. Thanks!!
Appreciated: Good & Clear. Subbed.
Thats some really good advices.
Deserves a follow.
Nice video !
Mistake #3 has been my problem until the viewing of this video. You probably saved my shoulder joints. I can’t thank you enough.