Gym has max 30 kgs dumbbells; how to progress?
My local gym has dumbbells up to 30 kgs. I can bench several multiples of that. How to do progressive flys and DB presses with this limitation?
(There is a pec fly machine, but it tops out at 80 kgs)
(I tried making my own DBs with short bars and collars, but the weights slide off)
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I will recommend doing pyramid training with the weights i.e. Do 8-10 reps of flys with 30 kgs ( or whatever you are comfortable with). After that with no rest pick 20 kgs dumbbell and try doing 8-10 reps, then move to 15 kgs and so forth till you get to 1 kgs dumbbell and you can't do any further.
If this is too easy drop off weights by 2 kgs every set and focus on form and perform each rep slowly with full control and balance. Not only you will feel the real burn in your muscles but you will quickly build strength and definition.
Depends what your goals are, possibly you don't need to even do flies or db press. Normal barbell bench and dips could do the trick.
Weigths in my gym only went up to 40kg, most guys who could do more than that would put 4, 6, 8 or 10kg dumbells on top of the 40kg ones. You could also try out other exercises. A similar exercise to chest press is Barbell Benchpress, it also won't limit you in the range of weigth.
Keep up the good work!
You can use resistence bands or substitute with weighted dips while keeping the elbows 'out' - not close to the body.
Also consider to use a small belt or rope with what you can hang more weight to the dumbell you are currently using.
Weighted wide push-ups or weighted trx flys or furniture glider push ups simulate the same movement.
I solved this by asking a partner (or just a random person) to press down on the dumbbells during the lifting or the negative phase. This burns so good, plus I made new gym friends.
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