How To Launch Dumbbells To Break PR's

Kai Palikiko Oct. 13, 2020

Kai Palikiko has had over 10 years personal experience with Anabolics. His Personal Training Techniques have been responsible for thousands of men achieving their personal and professional goals, and you are getting access to the copy n paste steps to replicate them.

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So you see a lot of videos about teaching you how to bench-press, how to dumbbell press, all that stuff, which is good and dandy when it comes to actually doing the exercise properly to get bigger chest. But there's not a lot of videos out there talk to show you how to launch your dumbbells in the first place. How are you going to bench-press it, if we don't even know how to properly get it up there?

So this is exactly what we're going to talk about in this video, I'm going to show you how to properly launch your dumbbells to get those 80, 90, a 100 pound dumbbells right up for you in an easy way.

What's going on brother? My name is Kai, and if you have any questions for me, the best way to reach is the link to my email, you can easily find that link in the description, you click on that link, you put in your name, your email, any questions you have for me, it's gonna go directly to my proton mail. So that's exactly we're gonna go over today. Right now, I'm going to show you how to properly lift your dumbbells.

Just to make sure you know how to do it by yourself, you don't need a training partner at all, and you can literally do this by yourself. So step by step, just like everything else. So when we're trying to get this done, getting ready, obviously, you want to bring your dumbbells to your station, so this goes for all newbies, vets as well. So the best way to do it, I'm going to use a lighter weight to show you for an example, but don't think we just do this for the lighter weights.

The reason why I am going to pick it up one by one, so we can also apply this to the 100 pound dumbbells as well. So basically, what you want to do is grab one weight at a time, what to your station and drop. Next one, just do them one thing at a time. Remember, this entire time too you're using this time to literally gather yourself.

You've already done a couple of warm up sets, you are mentally prepped as well, at same time, you're not exerting too much energy because mostly, you're going to be spending that lifting your weights. So that's what you're trying to do. When you're grabbing your dumbbells you're pacing yourself, use this time to focus in, and that same exact time conserving energy before you do the launch. Now we're going to do the launch.

So the first thing you want to do once you are at your launch, make sure you set up your bench properly at first. I've set up my bench, right now I'm going to be doing incline dumbbell presses. So make sure you align exactly how you want your bench to be before you do anything else. You don't want it to be upright, think you're going to do overhead presses. So make sure you set this up first.

When it comes to the actual image of it, the aesthetics of it, even though it's a bulking agent, it doesn't aromatize, but I'll get to that in a minute when it comes to the post cycle therapy stuff, it doesn't aromatize.

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Now when it comes to the actual launch, you're going to grab the weights one by one, one thing at a time, and we're gonna go directly, put it right on your knees, right there, right up on top, right here.

This is the most important one, you don't want it to be on the mediality party or quads, you're not going to get enough launch out of it. Remember, we're using a lightweight, but at the same time, we don't want to change any of your technique between your lightweights or a 120 pound dumbbells, you want to get into the habit of doing the same exact repetitions over and over again.

So you actually know how to launch your dumbbells properly. Just because it's light doesn't mean you should change your technique or be lazy about it and just grab the weights. No. That's how bad habits are formed, by changing a directive. Remember, you perform how you rehearse. So you want to act like you're performing right now, you want to act like you're about to lift those 125 dumbbells.

Because if you build a bad habit of launching those 120s, they're not going to do it, you're gonna fail right away right from the beginning. So grab your dumbbells, putting them right here, right on your kneecaps, right there, right on top. The next one right up here as well. So this is the part right here, when you are focusing, this is it right here. You don't want to think about anything else. You don't look at anything else.

You don't listen to anything else, this is exactly where you want to be. Now for my launch, the speed is a lot faster, but I'm going to do it in a little bit slower motion just so you can actually understand it. The first thing you want to do is you want to halfway stand up. This far right here is crucial. Ok, you don't want to fully erect yourself, you want to halfway stand up. So doing it this way, you are gonna have a lot of momentum going backwards.

So this is the part now where I'm actually gonna do the full launch for you guys. Halfway stand up, left kick up first, right kick up first, boom, now you are set on your pressing motion. So let's do that again one more time. Right here, ok, you're going to stand up halfway up, and then you're going to kick. Remember the kicking part, you have to overly exaggerate that.

You want to feel like you do too much of a kick for these lightweights, because I promise you when you grab the 120s, the 140s, it's not going to be too much. You need to overly exaggerate that kick in order to get the heavier weights up.

So again, you got your dumbbells, boom, done. The next one, preserve your energy, grab the next one, boom, done. Next one, right here, you're going to be sitting halfway up, and then you're going to do your launch properly by standing up, kick, boom, boom, sit, then settle in. Once you're here, that's it, you do your basic pressing motions. Once you're here, it's nice and easy. Anybody could do this right here, they have a good enough strength.

Good enough experience, but at the same exact time, the reason why not a lot of guys are even able to get 80 pound dumbbells up, even though they could easily bench-press 315, or 225 is simply because of the launch. The launch is crucial. We can't press anything if we can't get the weights up, the launch is the most important part. Now the other part of it is this - this is one of those things to where I can't stand it when guys do this a lot.

When you bench pressing, stop doing the tappy toes, right? One rep, tap tap tap, one rep, tap tap. What is that? That is energy that is being used not towards that, this is a bad habit to do. One rep, tap tap tap, one rep. Like I see that all the time. That's one of those things to where I can't stand it, I can't stand it at all. Because do you know what that says to me? Amateur, no experience, just going off by what their body feels like.

When you're bench pressing, when you're bench pressing, right here, once you are at your position, all the way back, you're locked in, you are locked in, your feet is not going to be tapping every single rep. Once you're locked in, heels down, not moving at all, you're set, you are ready to go. The only thing you're concentrating on is your chest, your anterior deltoids, your triceps and also the scapula in your back to be pushing.

You're not thinking about doing the tapping show, tapping show in between, we're not tapping boys. So full speed, here we go. Up, up, the same exact thing. So right here, you're set in motion, ready to rock, dumbbells right on the edge of your knees right here. Remember, you're still performing like you're lifting a 120 pound dumbbells, even if you have 30 pound dumbbells. Right here, half way stand up, kick, kick, up, up down, right here.

That's it, you're ready to rock. Boom. nice, easy way to launch your dumbbells. Done, drop, done, drop. Simple. So that's how you properly launch your dumbbells. So if you have any problems of doing dumbbells, even though you're bench pressing 315, 225, the main culprit of that, the reason why you can't do it, because of the launch itself. Practice this as well.

Don't go straight into 50 pound or 80 pound dumbbells. Practice it with something as simple as 20 pound dumbbells, 25 pound dumbbells, until you get this repetition over and over. So that's how you properly launch you dumbbells. Anyways, questions, email. Other than that boys, Kai here, out. Take care.

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