I think my setup when DB Benching is a bit nob, and as a result I using weight 2-4kg lighter than I maybe could be. At the moment I start with the weights on my knees, then lie back and heave them up simultaneously; this still needs quite a heft though and I don't think my gammy left RC likes it very much.

Can anyone talk me through the technique of 'flicking' them up, or better yet provide me with a handy Youtube link?

It is a little art but its all in one movement

So - this is what I do

Belt On

Dumbells either in front of you on the rack OR On the floor

Arch your Back - pick the dumbells up and sit down with the bells on your knees facing up

With your palms firmly around the handls of the bells rock forward and then back and on the back tip toe simultaneously [which will cause them to raise] and lie back

at this point the bells should be beside you at the nipple or higher level in the low position

mmm I begin the same as you with them on my knees, but when I'm ready to start will kind of flick my thighs up and hip forward whilst simultaneously pulling the DBs into the start position. That seems to help get them into position easier & faster, esp with heavy DBs.

EDIT: KP beat me to it. And actually this is probably more like it. I guess with two descriptions you should understand what we mean.

Kevin levrone does it in funky one leg at a time way in his training vid.

The trick when the the DB's get heavy to make sure you push off evenly and just let the weight roll you back, keeping the hips locked brings the DB's up for you on the knee's. Just concentrate on keeping your balance!

Thanks for the advice gents (and lady), very helpful. Sounds like I need to get my pelvic thrust on!

Spit wrote:Thanks for the advice gents (and lady), very helpful. Sounds like I need to get my pelvic thrust on!

Then pull your knees in tight ...Let's do the time warp again ...

flish with the knees and hips and let the weigh roll you back

9 times out of ten though there is someone about that can hand you one up...roll back and use two hands to get one of them into position and get a bicep boy doing bugger all to hand you one up..watch him struggle to even get it off the deck and then smugly bang out easy reps with them.

Rab wrote:flish with the knees and hips and let the weigh roll you back

9 times out of ten though there is someone about that can hand you one up...roll back and use two hands to get one of them into position and get a bicep boy doing bugger all to hand you one up..watch him struggle to even get it off the deck and then smugly bang out easy reps with them.

If you're banging bicep boys then that pelvic thrust must really pay dividends!

I clean them up to my shoulders while standing, then sit down, and lean backwards. Couldn't get enough lift off my knees from sitting.
It does leave bruises, but /shrug, nothing wrong with some war wounds.