Channel：Nick Nilsson – the Mad Scientist of Muscle
Dumbbell Ratchet Press method to get one “self forced rep” at the end of a set of dumbbell bench press.
This is a relatively normal one from me today (I know, don’t freak out).
It’s a cool technique that takes advantage of how the nervous system works to allow you to finish out a set of dumbbell presses if you hit a sticking point on your last rep.
In simple terms, the nervous system has a limited amount of “drive” (i.e. energy). When you’re getting towards the end of a set, your drive starts to fade out, especially with heavier loads, until you don’t have enough to press the weight.
That’s when you hit the sticking point and that’s normally the end of the set.
When you’re doing NORMAL dumbbell presses, that drive is split evenly between both sides of your body.
So when your nervous system runs out of enough drive to press both, we’re going to shift more of that drive into pressing just ONE.
This means when you get to that last rep sticking point, hold one dumbbell in place (it takes less nervous system drive to hold it in place than to press it) and put your focus into pressing the OTHER dumbbell. Press it up a few inches and stop.
Now hold THAT dumbbell in place and press the other dumbbell up a few inches.
Repeat this process, essentially ratcheting up the weights little by little, until both dumbbells are at the top.
You’re taking advantage of nervous system activation to put a bit more power into one side at a time.
A good analogy is the dumbbell curl. If you’re curling both dumbbells at the same time and hit “drive failure,” you can then just curl one at a time and keep going.
This is the same idea.
Now, it is an intensity technique, so don’t use it on every set. It will tax the nervous system. Save it for last rep of your “big” set when you really want to push it to the limit.
You MAY be able to 2 reps in this fashion, but know that it’ll really dig into your recovery if you do.
And yes, this does work on inclines and dumbbell shoulder press as well.
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