How to train and build up for loading heavy dumbbells for chest and shoulder press?
For chest & shoulder press, a typical way to get load (or set up initial position) is to kick dumbbells up with feet, with advantage of momentum ( & use of biceps) bring the dumbbells to initial set up. Example reference:
1st IMO weak Biceps are one reason for it (I have ignored them for quite long) and
2nd and more important, my legs can't produce enough momentum for heavy dumbbells.
I want to understand what muscle groups are helping in this 'kick' motion and how I can strengthen them?
Other than that if you know any other drills to help with it, please advise. Thanks
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For incline dumbbell presses, I'll do sort of a 1-2 kick. Flick one dumbbell up and then the other. Throwing up the non-dominant hand side first. With the extra incline, you shouldn't have too much issue with the momentum. When going really heavy I'll have a spotter help me with the dumbbells. I'll kick it up and the spotter will have their hand under my elbow to help.
For a shoulder press with a 90° chair I'll do the same 1-2 kick with a spotter. If I don't have a spotter and the weight is too much, I find it easier to clean the dumbbells off the floor onto my shoulders and then sit down. I can generator more force this way. I also tend to do this on my last few sets.
Like anything, this gets easier with practice. You want to be explosive with the kick. It will engage your legs, core, arms, back, and shoulders so I don't think there's really any one thing to focus on. If you feel like your shoulders are lagging because of this you can do an overhead press with a barbell and load it up at the correct height. You can also do a seated shoulder press with a barbell and load it overhead as well.
I recommend learning how to execute a dumbbell power clean (from standing). This will get the weights from the ground to your shoulders. This explanation from CrossFit is excellent. Learning to heft weights around is good for your general athletic development.
If you choose to then sit down, that's on you. Unless you're working in a room with a low ceiling I'd say just do the presses standing.
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