Do you even lift, bro? Mark Coles does.
Owner of the M10 fitness programmes, Coles is a body builder, specialist trainer and all round huge man. If he tells you you've been bench pressing wrong, we'd be inclined to agree (there's a weight lifting joke in there, but we can't pick it up).
While training 'body transformation specialist' Kirk Miller, Coles gave the following tip on how to ensure you're making the most of your gains when attempting a dumbbell bench press. Hint: it's all about full range of movement.
Most people's first thought will be that @kirk_abs_miller isn't moving much load. To be honest in comparison to what he was lifting before it isn't. However what he is doing now is taking his pecs through a full range, he's keeping his scapula retracted, he's initiating his pecs from the lengthened position and he's keeping them contracted through the entire range. When I first watched Kirk press, he brought the Dumbbells in towards his shoulders and pulled his elbows close to his side. When he pressed he lost scapula stability, protracted hard and pressed up through his triceps and delts. The load he is using here is what he can press using his chest, the load he was using before was being lifted by surrounding muscles. In order to make progress, you have to start with what the intended muscle can lift through a full range, and then make progress from there. He's 7 lbs up in two weeks, with no increase in body fat. TAG someone who needs to know this tip #covermodelchest #m10 #physiquecoach @watsongymequipment
A video posted by Mark Coles (@markcolesm10) on
So, make sure your movement is perfect, drop to a weight that you can actually lift without ruining your form, and away you go.
It might take you a few weeks before you're as big as either Cole or Miller though.