{"id":284490,"date":"2020-11-04T15:05:27","date_gmt":"2020-11-04T20:05:27","guid":{"rendered":"https:\/\/erickimphotography.com\/blog\/?p=284490"},"modified":"2020-11-04T15:14:14","modified_gmt":"2020-11-04T20:14:14","slug":"how-to-one-rep-max-dumbbell-press","status":"publish","type":"post","link":"https:\/\/erickimphotography.com\/blog\/2020\/11\/04\/how-to-one-rep-max-dumbbell-press\/","title":{"rendered":"How to One Rep Max Dumbbell Press"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>In Praise of One Rep Maxing for Dumbbell Press<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Safer, more fun, interesting and independent than one rep max bench pressing:<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-my-suggestions\">My suggestions<\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"100 pound dumbbell one rep max\" width=\"1180\" height=\"664\" src=\"https:\/\/www.youtube.com\/embed\/iMoqRMeEsyY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">Simple ideas:<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Start off with some dynamic stretching warm up for your shoulders. I like dive bombers, yoga moves, pigeon pose, crane, etc. Also the &#8216;broomstick stretch&#8217; is a good one. <\/li><li>When you are working up to your one rep max, you just need to do 1-2 reps of the dumbbell press. I also recommend going up in 10 pound increments. <\/li><li>What weight to start at? I say work up 4 sets to your maximum weight. For example if my maximum one rep max attempt is around 100 pounds for dumbbell press, I start off with 1-2 reps of 60 pounders, to 70, to 80, to 90, and then I attempt 100. <\/li><\/ol>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='1180' height='664' src='https:\/\/videopress.com\/embed\/GPLLWJhc?autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;preloadContent=metadata&amp;hd=0&amp;cover=1' frameborder='0' allowfullscreen allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1770107250'><\/script>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-in-praise-of-a-neutral-grip\">In praise of a &#8216;neutral&#8217; grip. <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Use the &#8216;hammer&#8217; or &#8216;neutral&#8217; grip when doing dumbbell press. Less strain on your shoulders and a more natural and direct movement. <\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"How to One Rep Max Dumbbell Press\" width=\"1180\" height=\"664\" src=\"https:\/\/www.youtube.com\/embed\/IJcStLBbC3o?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-arch-your-back\">Arch your back <\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The more you arch your back the more leverage you got and the more weight you can move. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also when you cannot get the weight back up again, just bail the weights off to the sides. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-do-you-do-once-you-ve-hit-a-one-rep-max-with-the-heaviest-dumbbells-at-the-gym\">What do you do once you&#8217;ve hit a one rep max with the heaviest dumbbells at the gym?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Then I recommend switching over to floor bench press and striving to increase your one rep max in that instead!<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-videopress\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"VideoPress Video Player\" aria-label='VideoPress Video Player' width='1180' height='664' src='https:\/\/videopress.com\/embed\/OGRtsZ7B?autoPlay=1&amp;loop=1&amp;muted=1&amp;persistVolume=0&amp;preloadContent=metadata&amp;hd=0&amp;cover=1' frameborder='0' allowfullscreen allow='clipboard-write'><\/iframe><script src='https:\/\/v0.wordpress.com\/js\/next\/videopress-iframe.js?m=1770107250'><\/script>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-gallery columns-3 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data-full-url=\"https:\/\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg\" data-link=\"https:\/\/erickimphotography.com\/blog\/?attachment_id=284558\" class=\"wp-image-284558\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?w=2560&amp;ssl=1 2560w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=768%2C480&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=1536%2C960&amp;ssl=1 1536w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=2048%2C1280&amp;ssl=1 2048w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=1200%2C750&amp;ssl=1 1200w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=1568%2C980&amp;ssl=1 1568w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?resize=706%2C441&amp;ssl=1 706w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.56.45-PM-scaled.jpg?w=2360&amp;ssl=1 2360w\" sizes=\"auto, (max-width: 1180px) 100vw, 1180px\" \/><\/figure><\/li><\/ul><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"1180\" height=\"759\" data-attachment-id=\"183039\" data-permalink=\"https:\/\/erickimphotography.com\/blog\/f955cffc-ac9f-4bbe-8c01-441917856dbd\/\" data-orig-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?fit=1280%2C823&amp;ssl=1\" data-orig-size=\"1280,823\" data-comments-opened=\"0\" data-image-meta=\"{&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Deadlifting 420 pounds (four 45-plates on each side, with a 2.5+5 pounder)\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?fit=1280%2C823&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=1180%2C759&#038;ssl=1\" alt=\"Deadlifting 420 pounds (four 45-plates on each side, with a 2.5+5 pounder)\" class=\"wp-image-183039\" srcset=\"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?w=1280&amp;ssl=1 1280w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=1000%2C643&amp;ssl=1 1000w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=768%2C494&amp;ssl=1 768w, https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2019\/10\/F955CFFC-AC9F-4BBE-8C01-441917856DBD.jpeg?resize=720%2C463&amp;ssl=1 720w\" sizes=\"auto, (max-width: 1180px) 100vw, 1180px\" \/><\/figure>\n\n\n<ul>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/11\/02\/how-to-one-rep-max-powerlifting\/\">How to One Rep Max Powerlifting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/31\/how-to-do-a-floor-bench-press\/\">How to Do a Floor Bench Press<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/30\/in-praise-of-heavy-dumbbell-press\/\">In Praise of Heavy Dumbbell Press<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/30\/bench-press-gym\/\">BENCH PRESS GYM<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/29\/how-to-squat\/\">How to Squat<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2020\/10\/28\/sumo-deadlift-gym\/\">SUMO DEADLIFT GYM<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/10\/07\/powerlifting-while-fasting\/\">Powerlifting while Fasting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/06\/06\/the-zen-of-powerlifting\/\">The Zen of Powerlifting<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/12\/12\/the-empowering-feeling-of-failure\/\">The Empowering Feeling of Failure<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2019\/12\/12\/recovery-vs-augmentation\/\">Recovery vs Augmentation<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/2018\/08\/16\/why-photographers-should-deadlift\/\">Why Photographers Should Deadlift<\/a><\/li>\n<li><a href=\"https:\/\/erickimphotography.com\/blog\/deadlift\/\">How to Deadlift 405+ Pounds<\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>In Praise of One Rep Maxing for Dumbbell Press Safer, more fun, interesting and independent than one rep max bench pressing:<\/p>\n","protected":false},"author":1,"featured_media":284528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"single-wide.php","format":"standard","meta":{"advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"jetpack_seo_schema_type":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_ek_photo_artist_note":"","_ek_photo_thesis":"","_ek_photo_camera":"","_ek_photo_place":"","_ek_photo_human_moment":"","_ek_photo_sequence":"","_ek_photo_question":"","_ek_photo_canonical_claim":"","_ek_photo_ai_summary":"","_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[17],"tags":[],"class_list":["post-284490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-posts"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/erickimphotography.com\/blog\/wp-content\/uploads\/2020\/11\/Screen-Shot-2020-11-04-at-2.54.51-PM-scaled.jpg?fit=2560%2C1600&ssl=1","_links":{"self":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/284490","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/comments?post=284490"}],"version-history":[{"count":7,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/284490\/revisions"}],"predecessor-version":[{"id":284564,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/posts\/284490\/revisions\/284564"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media\/284528"}],"wp:attachment":[{"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/media?parent=284490"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/categories?post=284490"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/erickimphotography.com\/blog\/wp-json\/wp\/v2\/tags?post=284490"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}