dumbells not heavy enough.

[Damothelad]

at the gym i use, the dumbells only go to 30kg which Ive just got onto with bench and incline bench press.

one day i do
incline db press 3x6
flat bench 2x10

and another day
flat db bench 3x6
inline bench 2x10

i was thinking if i did bb bench first instead of db's what do you think?

ive asked about heavier weights they said they have ordered some but could take months or something, i use the college gym

[stronglikewood]

I'd say, if you're going for size do more reps. If you used those 30kg dumb bells and could knock out sets of 15 reps you'd be a lot bigger. If you're training for strength, then get a new gym.

[Tomskiii]

I would say you should be flat benching first anyway, its a more overall exercise that should have more emphasis, so do that! Do you have a bench/powerrack or something that would let you do incline barbell bench press? Its just as good as dumbell, just could need a hand getting it out of the rack depending on the rack.

[dope540]

try pin presses.

[Was_once_fat_dave]

pin press?

[dope540]

ooops, forgot the thread was on dbells.

pin press is where you set the safety supports of the power rack so that when the bar is resting on it, you have to squeeze yourself underneath it on the bench and the bar just about grazes your chest. then press from there. each rep starts from a standstill.

brooks kubrik talks about it more in his dinosaur training book.

[Damothelad]

i don't no im just doing the routine that myprotein have under muscle and size im quite enjoying it at the moment though

Workout 1 (Monday) - Upper body

Flat Dumbbell (DB) Bench press 3x6(this means 3 sets of 6 reps)
Barbell Row 3x6
Incline Barbell (BB) bench press 2x10
Lat Pull down 2x10
Seated DB shoulder press 2x10
Barbell curl 2x10
Workout 2 (Tuesday) - Lower body

Squat 3x6
Goodmorning 3x6
Leg extension 2x10
Seated calf raise 3x6
Workout 3 (Thursday) - Upper body

Incline DB press 3x6
Pullup 3x6
Flat BB bench 2x10
Cable row 2x10
Seated shoulder press 2x10
Barbell curl 2x10
Close grip bench press 2x10
Workout 4 (Saturday) - Lower body

Deadlift 3x6
Leg press 3x6
Leg curl 2x10
Standing calf raise 3x10