Tip Boost Your Bench With Timed Dumbbell Presses Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Boost Your Bench With Timed Dumbbell Presses One set that lasts 8 minutes Ouch Here' s why you need to try it and how to program it by Dave Tate June 5, 2017August 18, 2019 Tags Bench Press, Chest, Tips, Training Dumbbells are great for teaching you how to press and also great for building stability in the shoulders and lats. There are several ways you can use dumbbells to strengthen your bench press, especially if your sticking point is just off the chest. Here's a good one: timed dumbbell presses. Louie Simmons, of Westside Barbell fame, has found that taking a pair of dumbbells and pressing for time to be a great strength and restoration builder for the bench press. He often uses a three-day split: Day 1: Press heavy dumbbells for 2-4 minutes. I've used up to 80-pound dumbbells for three minutes. These reps aren't done in a non-stop action. (Had you scared there for a second, didn't I?) You do a couple of reps, then hold them on your chest or at the top for five to ten seconds, then do a couple more reps. You keep the set going until you can't do any more. Perform only one set at the end of the regular workout. Day 2: Use 60% of the weight used on day one, but take the time up to 3-5 minutes. I use 45 pound dumbbells for this day. Day 3: Drop another 60% and bump the time up to 5-8 minutes. On this day, I use 25 to 30 pound dumbbells. I've found this to help my shoulders recover at a faster rate than when not doing them. While Louie likes to keep the rotation going without a break, I like to only use the rotation one time per week. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Twelve Weeks to Super Strength - Phase 4 If you've tried Ian King's "Limping" series for legs, then I don't need to tell you how effective his 12-week programs are. If you haven't tried the aforementioned program, then all I can say is, what the hell is your problem? Training Ian King March 31 Training Tip An Illogical Approach to Explosive Lifts Always train neurologically demanding lifts first in a workout, right? Well, not always. Here's why. CrossFit, Tips, Training, Weightlifting Christian Thibaudeau December 1 Training Tip Can Anyone Build 19-Inch Arms Is there a secret to building big arms? Well, kinda. Here's what you need to know. Arms, Bodybuilding, Tips, Training TC Luoma June 4 Training Top 5 Exercises for Real World Performance Functional training doesn't mean doing silly circus tricks with baby weights. Here are five functional exercises that actually work. Mobility, Powerlifting & Strength, Training Bill Rom March 27