I am a current college baseball player, have been lifting 4 years and am in a baseball program that has a pretty solid lifting program and philosophy. We max out every fall when we get back to school (and also periodically) on 3 lifts, squat, deadlift, and dumbell bench. Testing day gets pretty competitive, as guys want to show the coaches that they’ve put in their work over the summer.
Doing a 1 rep max on dumbell bench instead of barbell is pretty awkward and not really an ideal test for upper body strength, but its what we do. I’m looking for any advice you guys have on bringing up my 1 RM with dumbells, specifically if there are any technique things that I can do to be more efficient. right now I try and do the same things that I would do with a barbell (arched back, shoulder blades retracted, squeeze the shit out of the bar, etc).
Testing protocol is as follows: sitting on bench with DB’s resting on legs, lay back on the bench and spotter helps to raise DB’s to the top position (arms straight), from there you lower the dumbells until you touch your chest and press back up, 1RM