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Old 11-14-2011, 08:51 AM   #1
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Default Hoisting Dumbells

Looking for suggestions on how to hoist heavy dumbells for flyes ( both flat and incline ). I work out alone at home, so no spotter. I can effectivley lift 55 lb'ers but fail at 60 lb. Any tips?
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Old 11-14-2011, 08:55 AM   #2
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what i do , especially for shoulder DB press is lift them onto my knees , then knee them up into position.... well give them a start with the knees anyways...

hope this makes sense and helps!
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Old 11-14-2011, 09:01 AM   #3
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Old 11-14-2011, 09:05 AM   #4
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Got it. I'll give them a try tonight. Thanks fellas!
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Old 11-14-2011, 09:21 AM   #5
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I do my dumbell overhead presses standing, and when i need to get the dumbells overhead I just start with them hanging at my sides, get some momentum by bending over a little and letting the weights move back some, then fling them up in a clean type motion. I've been able to get up 65's no problem like that, which is the most I've used on those anyways.

As for movements on the bench, I get the weights in front of my thighs before I even sit down, then sit down with the weights still sitting on my thighs. From a seated position, once I'm ready, I lean back while still keeping my legs in the same position relative to my torso. This bring the weights to etiher side of my stomach. From there I use momentum to bring the weights the rest of the way to the sides of my chest.

Using this method I've been able to get 100's in position, which again is all I've ever used for these.

The REAL trick is getting them back down without dropping them. The way to do that is to bring your legs up until they touch the weights while you're arms are still extended, then, keeping the weights touching your thighs, sit up and use the momentum of sitting up to stand with the weights still touching your thighs.

If I'm going to failure I drop the weights, but if I'm not going to failure I never drop the weights. I've stood back up with 90's without any problems.
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Old 11-14-2011, 10:54 AM   #6
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Old 11-14-2011, 12:34 PM   #7
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Nice! Thanks!
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Old 11-14-2011, 12:35 PM   #8
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two great vids there!

There's also a technique which makes use of a stability ball and going from a seated position to a flat position, in a fraction of a second, with the shoulders and upperback on the ball but that's really only ideal for those that either have a stabiltiy ball and/or feel fully comfotable on one; I have seen them used with even the higher weights but you'd have to feel very confident about not rolling slightly to the left or right.
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