If you want to build a bigger bench press, the key is developing power out of the bottom.

You can do this with barbell bench presses using an exercise called the Pin Press (pressing from a dead stop off the rails of the power rack set in the bottom position).

This technique is going to allow you to do the very same thing (pressing from a dead stop out of the bottom position) using dumbbells. This is useful if you don't have a rack to work with or if you want to focus specifically on improving your dumbbell bench press strength.

It's very simple...set up exactly like you're going to do a regular set of dumbbell bench presses.

Use a weight you can get about 15 reps for (to start with...you can go heavier once you get comfortable with the technique). I'm using a pair of 85 pound dumbbells for the demo here.

Start with the dumbbells resting on end on your thighs.

Now lie back with them, just like you would be to get them into position for a dumbbell bench press.

Then press them out of the bottom position all the way to the top....just like a normal bench press.

Here's where it's different...

Instead of continuing the set, you're going to bring your thighs up towards your chest and lower the dumbbells onto your thighs.

The you're going to sit up again, taking ALL the tension fully off your chest, shoulders and triceps.

Then just lie back and do it again...and again...and again...for 8-10 reps (fewer, if you're going heavier).

That's it!

It's just that simple. By fully taking tension off the chest like this, you're going to force your muscles to begin from a dead stop at the bottom of every single rep.

Not only is this excellent for developing power out of the bottom position, it gives you a lot of practice (and specific strength) for getting dumbbells into position for the dumbbell bench press by yourself, which is a good skill to have.

The video shows the transition from the top of the press back to the legs much better than pictures, so if you want to try this, definitely watch that to get the best idea of how to do it. It's actually my preferred way to finish a regular set as well, instead of dropping the dumbbells to the floor, which can damage the weights and your shoulders.

I would recommend 2-3 sets of this, with about 2 minutes rest in between sets. As I mentioned above, you can go heavier and aim for lower reps as well.

Watch the full video here.

Start from the exercise demo here.

Enjoy!

Nick Nilsson
The Mad Scientist of Muscle

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https://youtu.be/OkGHLL-uWcI
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