DB Bench Stabilization help

[LiftGirl]

So last week I easily benched 30lb dbs for 10 reps, so this week I tried to go up to 35. I know that my chest is strong enough to bench that much, but I can't stabilize the 35 dbs, even at the bottom of the movement. They just wobble everywhere, so I really can't press them. It is kind of frustrating because I know I can bench the 35s if only I could stabilize them. I hope this makes sense...

A very helpful, nice guy at the gym suggested an exercise that he thinks will help. You do a fly (but slow and really stretch it out), then bring the DBs straight into the bottom position of the bench press and then press them up like a normal bench press. He says this will help teach the neuromuscular system to get used to bringing the weight in. It makes a lot of sense to me.

What do you guys think? Feel free to make other helpful suggestions, too.

[BLueROom]

try doing neutral grip presses. NG is easier to stabilize and will get the job done on chest very well. At some point, start with neutral then twist to a pronated grip.

[DaRkAnGel]

Dont work around stabalizing. Part of the benefit of Db bench is that you use those stabilizer muscles. Clearly yours are weak.

Don't find a way around it, just keep hammering away with the 30's or try to be tighter with the 35's.

[Bearbait]

How do you posistion your legs when you do the movement?

[Blaze]

jus keep working at it and you'll get it. even if your unstable at first, it'll get better. the only way to get your body used to a weight is to DO IT. if u fail, wait, recover, and go for it again.
good luck

[Speedfreak]

Originally Posted by LiftGirl

He says this will help teach the neuromuscular system to get used to bringing the weight in. It makes a lot of sense to me.

It doesn't really make sense to me. If the, "Neuromuscular," system is whats causing you the problem to begin with, why would it learn faster by doing this additional movement? The added movement would likely add stability over a wider range than your traditional DB bench, but it isn't going to speed up how quickly you strengthen your stabalizers (the real issue). Maybe see if the nice guy would mind spotting you to help make sure they don't get out of control while you're wobbling about?

Another suggestion, make sure you're tensing your back up as you go through the movement. This helps to give you a solid foundation for the press, and can help you hold the weight steady.

[LiftGirl]

Originally Posted by Blaze

jus keep working at it and you'll get it. even if your unstable at first, it'll get better. the only way to get your body used to a weight is to DO IT. if u fail, wait, recover, and go for it again.
good luck

Problem is, when I failed I bashed myself in the nose with the DB.

Feet are flat on the floor, thighs are maybe about a 45 degree angle from the bench. Kness bent 90 degrees.

[LiftGirl]

Originally Posted by BLueROom

try doing neutral grip presses. NG is easier to stabilize and will get the job done on chest very well. At some point, start with neutral then twist to a pronated grip.

I think maybe I should do the 30s, but then for my last set, try the 35s with neutral grip, but eventually, I want to get my stabilizers up to speed.

[LiftGirl]

Originally Posted by Speedfreak

It doesn't really make sense to me. If the, "Neuromuscular," system is whats causing you the problem to begin with, why would it learn faster by doing this additional movement? The added movement would likely add stability over a wider range than your traditional DB bench, but it isn't going to speed up how quickly you strengthen your stabalizers (the real issue). Maybe see if the nice guy would mind spotting you to help make sure they don't get out of control while you're wobbling about?

Another suggestion, make sure you're tensing your back up as you go through the movement. This helps to give you a solid foundation for the press, and can help you hold the weight steady.

He did spot me for 2 sets with the 35s. It helped a lot, but I'd still like to work on getting my stabilizers able to do it.

[Lady C]

Originally Posted by LiftGirl

Problem is, when I failed I bashed myself in the nose with the DB.

I've done that too! LOL!

Try just holding the 35DBs until you can hold them for 30 sec or a minute. Then you can try doing the actual movements after you can hold them.

[LiftGirl]

Originally Posted by Lady C

I've done that too! LOL!

Try just holding the 35DBs until you can hold them for 30 sec or a minute. Then you can try doing the actual movements after you can hold them.

Good idea, thanks LadyC. I'll probably need help even holding them at first, but I think I can get stronger fast.

And I'm glad to hear I'm not the only one that's done that

[Bearbait]

Try squeezing your shoulder blades together and flex your lats before you start the movement. It is hard to get used to but it helps alot. Also you can try to drive with your legs by driving your heels in to the ground without moving your feet. Do you do any bent over rows or lat pulldowns in your routine?

[Zackoz]

Im always the same when I move up a weight. But the next week Im much more stable. Always helps to have someone spotting you as well...just in case

[MAURER]

im not sure why you are having so much more difficulty than with the 30 pound weight. i mean if you're used to stabilizing the 30's and using them it doesn't seem like 35 should be too drastic of a change? maybe your muscles were too taxed when you made the jump to do it successfully. have you tried donig it fresh?

[Speedfreak]

Instead of looking at it as a 5lb weight increase, look at it as a 16% increase in weight used... per arm. Tally that up for the weights you use and it should make more sense.