Alright guys, so we're gonna go over how to properly do the bench press more specifically the dumbbell bench press Find this a lot of videos on major x-rays like deadlifense squat But there's not too much on the last bull down to show the press your dumbbell bench press So that's why we're narrowing it in but we'll cover incline all that stuff that you guys ask be sure to send us your video ideas And we will make them a lot of people come to this. So let's get into it So here are the top three mistakes I noticed this is gonna be the first and it's very obvious. What's wrong with it? You did that in the shoulder press video though same issue every freaking time people grab the 130s They go I'm huge at bench press 300. I'm a rips of heavy weight that you quarter top reps For a bottom reps cut it out simple number two is a very common one that I guarantee affects us all So with every person there tends to be that their left pack is bigger than the right You can kind of just figure it out or look in the mirror the reason for this is your heart your hurt Actually pushes it forward what happened to an inch and that's why you see that difference also a lot of people tend to have muscular And balanced throughout their body so when they're doing something like the dumbbell press even with the bench press you notice a lot of people shifting And that's something you want to avoid so with bench press is a huge issue because people do too heavy weight once again But when they're not comfortable with and then they'll see this error You don't want that and there's very easy way to fix it my top number one tip usually we don't do this with these videos but I dive into it and just get rid of this right away Do you have this issue the number one thing you want to do is do your dumbbell press start with your weak arms and do this exercise This will make a big difference and fall back that issue from the get go especially if you're having this with your barbell bench This is a dumbbell and do single arm number three light the shoulder press was a lot of overlap here but it's important is angles So a lot of people think you need to press like this this is very awkward and very hard on your shoulder you will demolish your shoulder Further that a lot of people overextend they lock this elbow that's going to ruin your elbow so a lot of it is pain on joints So when you're doing it you're coming down to 45 re-angle you can see my arms are locked and I'm going to explode outward just like a bench press So you come in from this compressed form with certain if you're trying and you get some of that twist You don't want to do too much power this is will over do it you get that act a little bit of strength but here's the wrong and here's the right Here's the right But here's how much is that that looks painful in it I do right there we go much better Number four this needs to be included is set up this is everything for the dumbbell so you can see it's very weak here He has no arch. He's not squeezing his glutes and his feet are free for all a lot of this to get the tip toe of the tapping You'll see them struggling tapping it out versus proper hit him with it you can see here he's tight he's got that arch in his back His butt is planted he's squeezing his claws are controlled and his feet are planted and this will allow him to have a strong and controlled press even when he's struggling So here once again we're just going to go over the form from start to finish so as you can see you're going to want to make sure you're nice and tight He has his feet firmly planted he has a good center of gravity they're balanced they're pressed and they're squeezing his butt making sure he remains tight and he's not tip tapping Aside from that you can see his depth is appropriate he's going right down and he's ensuring to squeeze at the top of squeezing the dumbbells together This is absolutely everything so many people make the mistake of not being stable controlled and in that strong pressing position Alongside knocking that contraction at the top of the rep here are some variations that we find are incredibly helpful Alright close grip dumbbell press is the king if a lot of you guys are getting wrist pain on the close grip bench press switch over to this It does wonders makes you work each arm individually and because of that you can really work on the issue that we talked about earlier And it is just a wonderful exercise and I mean you can see Kyle's got that front face going down Alright next up we got the good old dumbbell fly press this one's really good So this is not a complete fly so you can go nice and have a hear your basic pushing me down like a close grip and then you're flying out And it's slightly the same but there are differences here because you're still going to try for that fly and that squeeze at the top And you're trying to focus on working that chest and not the tricep a lot of the time exercise can be very similar But a lot of it just comes down to mind muscle connection and how you engage the muscle Next up we got this fan press be very careful when doing this if you're clamping two plates together We recommend using a 10 or 25 pound plate dumbbell up sorry not dumbbell just plate because this way you're not going to drop anything on your face You're going to focus on clapping your hands together as hard as you can and pushing all the way up to the top Maintaining that squeeze breathing and really working on isolating your chest Alright now we have once again the single arm dumbbell press once again do this if you want to work on those muscle imbalances Try a variety of these exercises to get a great work outing Okay so a lot of you asked for an incline business video all I really have to say about that is incline is really the same Just make sure you're not pressing forward like we said in the shoulder video Aside from that it's the same thing get tight watch your engine motion make sure you're squeezing those arms and exploding Having a little bit of elbow flare is not the worst thing if you're going for a string That's really the only other considerations you need in regards to that So that's why we didn't even touch on that