WORST Dumbbell Press Mistakes That Need To Stop

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[shahidghani]

1000% agree. Made the same mistake on barbell bench and even on dumbells press. Never made any chest gains in first 1.5 years of training and had shoulder pain every single week. Then I lowered weight, tucked in elbows etc and have made more gains in the last 6 months than i did in first 1.5 years of lifting. This info needs to be emphasised more

[RealnameKevin]

I have been using bad form this whole time but I tried your form technique today and I love it already salute for the info man

[AlexLeonidas]

Seriously guys, this bad form needs to stop. It seems that most people are flaring their elbows out completely to the side, not retracting the scapula, and doing half reps. This is straining the hell out of the shoulders and pecs and will increase the chance of injury like never before. If you're currently pressing like this...it HAS to stop. No one wants to require surgery or take serious time off for the gym, especially when it can be avoided with these small technique tweaks.

[batman]

I had to let go of my ego years ago after developing shoulder and knee problems from throwing around heavy weight in the gym like a madman. I've been working out with lighter weight the last few years, incorporating controlled full range of motion and focusing exclusively on proper form, and I don't miss workouts anymore because of injuries. If you're young, especially, please be smart and learn to train intelligently. Don't let your ego get you hurt.

[adibee]

This was DEFINITELY for me Alex! Been through 3 shoulder surgeries (Marine Corps) and I'm working to get my strength/size back, SAFELY! I just started back in the gym 2.5 weeks ago, since my back operation back in December 2017. I discovered Dumbbell useage when I was in the Marine Corps, I strictly use them for flat, incline, decline I stay with them, more comfort and I can't "cheat" with strong arm barbell compensation.
I'm making SURPRISINGLY great gains, in part and largely thanks to your tips, improved diet, PROPER FORM, DEDICATION, and PATIENCE!
Great job Alex! 💪😊⚡

[alexbarsky]

Benching like that also causes the humerus to shift anteriorly causing impingement, and excessive shearing forces on the labrum. This position also eccentricity loads the rotator cuff tendons specifically the supraspinatus.
If you want to damage every single structure within and around your shoulder joint please keep benching with a 90 degree angle. That is all.

[CJax]

I've always done this form and never understood how people got shoulder pain.

It's common sense, if you retract scapula for barbell bench, why wouldn't you do it for dumbbell

[ramizlayaud]

Thank you so much Alex.
Everything you describe is what I have experienced for the last 6 months.
I started the overhead press last week and felt some sensitive improvement.
I worked my chest again yesterday and ruined all the progress... but at least I watched your video today.
You're great, man.
thank you.

[Wallace_Fitness_Center]

Not sure why people are disliking this video? This advice is solid. I just did a video on this myself. People wonder why their dumbbell bench press never translates into an increase in barbell bench press, it's because they're ingraining improper mechanics with the half reps you're describing. Solid stuff!

[KOOLEE]

I'm going to try it out for the next couple months. Switched over from Benching with a bar to dumbbells. a solid month now using 35's. I feel my outer chest is in need of help and even just trying this in the air while watching this I could feel the chest activation alot better.

[eclipsekcb]

When I started lifting I was flaring my elbows and usually had a burning pain in my front delts and shoulder joint after going really heavy. Didn't know at the time that I was doing it wrong. It's amazing the differences once you fix this problem. Also don't forget to do more back work than front work or you'll end up with several imbalances that will cause you pain and disability.

[Swoleseph]

I tried Z pressing today.. probably the hardest exercise I've ever done. only went up to 95lbs for 3 reps o.o BUT it's exciting cause now I have to work on it

[maia]

Athlean X teaches the dumbbell press this way. He is one of the most legit big fitness YouTubers
Like Scott Hermann and yourself. Extra points for being natural.

[Mman]

Ryan Casey used to use the half-rep form back in the summer. Watched a video he posted 2 weeks ago and he did it the proper way, so good for him

[HS-ptbp]

Could you do on a video on how to shoulder press properly.

[shivangpgupta]

I just started weight training, did chest a couple of times & I always felt that pain you described & I thought "Oh well, it's helping me gain mass." Thanks for letting me know, today is chest day, I'll try the dumbell presses with tucked elbows.

[levillarrea]

I have been doing that exact dumbbell press for years. It always felt safe and correct.

[demjndemjn]

I tried this and my shoulder finally stopped hurting.

Thank you.

[finniantuke]

Thanks so much for making this vid alpha you perfectly described what I was doing wrong. Now I can do the correct form and not get injured

[petrokemikal]

You assessment is on point .. I exclusively use Dumbells only for chest and at the start I pressed with the dumbells out.. After a few months one day I was pressing heavy and I felt a sharp pain from where the upper pec attaches to the shoulder girdle.The next week I spent with the same problem.. Pissed off knowing it was something to do with the form I started to press with the dumbells turned in which meant the elbows were more tucked in towards the body.. Problem solved ..no more pain.. Not once.. Not ever