So I almost dropped an 80lb dumbell on my face at the gym yesteday..

[bignateyk]

I was moving up from 75 to 80lb dumbells for my bench yesterday, and I went to lift the first rep. My right arm put it up no problem, but about half way up, my left arm just started to give. I managed to redirect my collapsing arm so the weight landed on my chest instead of my face. This was kind of embarassing, so of course I had to try again, so i had my roomate help me lift the first rep. About rep #7, my left arm just doesnt want to go anymore, and my right arm doesnt even feel tired.

Is there some exercise I can do that will help my left arm catch up? I've been lifting for a year now, and have had this problem even when I was down at 45lb dumbells.

Also, are there any strategies to make it easier to lift the very first rep. For some reason this is the hardest for me, and on my highest weight, I often need someone to help me lift it, but once its up, I can go fine for 8-10 reps. Right now I have the dumbells resting on my thighs as im sitting, and in one fluid motion as I am leaning backward toward the bench, I start to lift the weights. I have found this works better than placing the weights on my chest, and not starting to lift until I am already laying down.

 

[Bateluer]

Keep using the individual dumbells. Use less weight for a time so your left arm builds up while the right arm maintains what it has.

And, always always always, have a spotter.

 

[Rapidskies]

Umm why not use a bar instead of dumbells for a bench?

 

[ebaycj]

Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

 

[maximus maximus]

Happens all the time...

Solution : Start masturbating with your left hand....

 

[bignateyk]

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

 

[bignateyk]

Originally posted by: maximus maximus
Happens all the time...

Solution : Start masturbating with your left hand....

lol thats what my roomate suggested

 

[2Dead]

Originally posted by: maximus maximus
Happens all the time...

Solution : Start masturbating with your left hand....

well, that will give him Popeye forearms but how does it help with benching?

 

[VoteQuimby]

Originally posted by: bignateyk

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

I think what he is saying is to use a 70lb for your left arm and continue to use the 80lb for your right.

 

[Bateluer]

Originally posted by: bignateyk

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

Yes, it would be fairly hard to maintain your balance on the bench and cause you to use my stabilizer muscles in your chest and shoulder to keep the weight up. Possibly beneficial, or not.

 

[Shadowknight]

I think that it's because you have a tendency to concentrate on your primary hand when doing any activity, so by virture of regular use, picking up groceries, pencils, anything that involves lifting/carrying, you inherently have more strength and balance with that arm.

 

[Vich]

You must only masturbate with your right hand. Start doing it with the left.

 

[SVT Cobra]

First of all, you have only been lifting for a year, you should still be doing compound exercises, which means barbell presses.

Second your explosiveness is bad, which is why you have trouble with your first rep. You need to pause at the bottom of your reps, not bounce or use your arms as elastic bands, which I gaurantee you are doing with barbells. Control the weight.

Third, your form is bad. You need to make sure your shoulder blades are pinching the bench evevly before you begin, and set up always with proper form. Elitelifts.com has great articles on form. This will also help you get the weight up initially.

Fourth, your left arm is not weaker then your right, it has nothing to do with strength. It is nueromechanics. The more you lift the more your central nervous system becomes efficient at preforming the lift, since you have not done compound exercises your CNS is still making your right arm dominate during the lift.

Lower the weight and concentrate on form. Also if you dropped the weight as hard you suggest, I doubt you can handle that weight, and your form needs serious work.

 

[Red Dawn]

Originally posted by: VoteQuimby

Originally posted by: bignateyk

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

I think what he is saying is to use a 70lb for your left arm and continue to use the 80lb for your right.

You could end up with a lopsided chest..well theoretically.

It probably has more to do with your shoulder or your triceps than your chest. I have the same problem due to a shoulder injury. I suggest lowering the weight and save your heavier lifting for Barbells. Go with the barbell for your flat bench press and the dumbells for your incline and fly's (and decline if you do them)

 

[SVT Cobra]

Originally posted by: Bateluer

Originally posted by: bignateyk

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

Yes, it would be fairly hard to maintain your balance on the bench and cause you to use my stabilizer muscles in your chest and shoulder to keep the weight up. Possibly beneficial, or not.

NO one handed dumbell presses are just stupid.

 

[Koing]

Originally posted by: bignateyk

Originally posted by: Rapidskies
Umm why not use a bar instead of dumbells for a bench?

because I dont always have a spotter

Originally posted by: ebaycj
Ummm.. left-hand only, dumbbell bench press 70lbs, FTW ?

EDIT: then 75, then 80, then back to normal dumbbell bench (both arms @ once).

hmm.. ive never tried to bench with just one arm.. wouldnt it be really unbalanced?

You can hold the other DB in your other (right) hand but with your hand just in the UP RIGHT position.

Not advisable in most cases to only DB if you don't have a weight in the other hand even if it is just up.

How have you managed to get to 80lbs with this imbalance?

Did you WARM UP PROPERLY? Or just go straight to the 80lbs? You should ALWAYS warm up properly. Do 4 or so with 45lbs, 3 at 55-60lbs, 1 at 75lbs or whatever THEN get your training done at 80lbs.

The first rep is hardest because your muscles haven't gotten use to 'that' weight yet. After the first set or a few reps it feels much easier and your probably bouncing it a bit off the bottom also.

Koing

 

[Koing]

Weighted dips are another great exercise. Nice and low

Koing

 

[supastar1568]

For me, getting them up isnt the hardest, putting them down is.

Cause I dont wanna be "that guy" that just drops the weights. And going slowly would rip my shoulders out. Usually, I just bring them down, and do one big sit up, with the weights on my chest.



For you, possibly try doing incline dumbell presses then go to flat. This is because doing the inclines will weaken your chest, so that when you go to flat bench you will have to use less weight. This less weight will still be a good workout for your chest (because it is already weakend) but your arms will be able to handle the weight better. Of course, this method wouldn't work if you have the same problem with inclines.

I dunno, I just like to change it up sometimes and do inclines first.

 

[Red Dawn]

Originally posted by: Koing
The first rep is hardest because your muscles haven't gotten use to 'that' weight yet.

Not to quibble but I always found the last rep to be the hardest

 

[bignateyk]

hm.. usually for warmup, ill just do a set of 10 with 50lb dumbells. I'll try your warmup, which sounds better. How did I make it to 80;s? I start with my highest weight, and do each set to exhaustion, decreasing the weight 5lb with each set. I aim for 10 reps in each set, but if I do 12 or more, the next week I will move up. So lets say for example that this is my first week using 75lb dumbells.

Week 1:
75x8
70x9
65x11

Week 2:
75x10
70x9
70x8

Week 3:
75x11
70x12
70x9

Week4:
75x12
75x8
70x9

Week5:
75x13
75x10
70x11

Week6 (where I am now):
80x7
75x8
70x9

F22: Thanks for the advice.. ill have a look at that site for getting my starting form. I think my other form is pretty good. I dont bounce or anything like that, and I pause momentarily between reps, and have a slow, controlled descent. Its just the very first rep that I dont really have good form for I think

 

[amdhunter]

Originally posted by: Vich
You must only masturbate with your right hand. Start doing it with the left.

Not true. I use my left hand 99% of the time (cuz the right ones busy with the mouse) and my right's still stronger by a lot.

 

[Descartes]

I'm sure this doesn't answer your question, but I find the problems I have with the initial reps of some more difficult sets is mental. Sometimes I'm mentally strong and get in the "zone" without an issue, but other times that initial rep almost fatiques me instantly from a mental standpoint.

It sounds like your difficulty is more physical though. I'd think you'd need to find your 1RM so you don't over exert yourself. I try to stick between 60-75% of my 1RM on my sets with reps of 8.

 

[supastar1568]

Originally posted by: amdhunter

Originally posted by: Vich
You must only masturbate with your right hand. Start doing it with the left.

Not true. I use my left hand 99% of the time (cuz the right ones busy with the mouse playing world of warcraft) and my right's still stronger by a lot.

fixed

 

[z42]

Originally posted by: F22 Raptor
First of all, you have only been lifting for a year, you should still be doing compound exercises, which means barbell presses.

Second your explosiveness is bad, which is why you have trouble with your first rep. You need to pause at the bottom of your reps, not bounce or use your arms as elastic bands, which I gaurantee you are doing with barbells. Control the weight.

Third, your form is bad. You need to make sure your shoulder blades are pinching the bench evevly before you begin, and set up always with proper form. Elitelifts.com has great articles on form. This will also help you get the weight up initially.

Fourth, your left arm is not weaker then your right, it has nothing to do with strength. It is nueromechanics. The more you lift the more your central nervous system becomes efficient at preforming the lift, since you have not done compound exercises your CNS is still making your right arm dominate during the lift.

Lower the weight and concentrate on form. Also if you dropped the weight as hard you suggest, I doubt you can handle that weight, and your form needs serious work.

QFT.

Quit cheating and lift the weight properly, your body will thank you in the long run. You will get the same results (probably better results) and you won't have to worry about pulling muscles in your chest and supporting areas. I think the 3 count down, 1 count up is still recommended for lifting, try doing that and it will be more beneficial than struggling to get the highest weight possible up. Explosiveness and control are much more useful in sports and everyday life than turning purple in the face just so you can say you benched 310.

 

[supastar1568]

Ronnie Colemen can do 200lb dumbells if that makes you feel any better.


haha, get some juice and call it day