Dumbell Bench Press question.

[m@xpower]

Instead of using regular bench press, i wanna change things up and use dumbells for while for my bench press and see how that goes. It also makes sense to me to do it right now since i am trying to get cut. So my bench press max going up right now doesnt not matter.

So how should i do it? (also including incline)

Should i do it like i would be holding a regular bar, or should i take advantage of the freedom it offers and bring the dumbell closer to each other as i bring them up?

[Driven]

I do strictly dumbell benching, both flat and incline. Personally I find that if I concentrate on bringing them together, it brings my front delts into play to much, I just focus on smooth movements of up and down, not so much on bringing them together at the top...make sure to take them deep and get a great stretch at the bottom. Hope this helps :

DRIVEN!!

[threenorns]

i found i got better results by keeping my elbows lower (not sticking straight out from my shoulders) and by bringing the DBs together by rotating in my elbows and squeezing the pecs, not just arcing them together at the top of the movement.

[Khaine]

Originally Posted by threenorns

i found i got better results by keeping my elbows lower (not sticking straight out from my shoulders) and by bringing the DBs together by rotating in my elbows and squeezing the pecs, not just arcing them together at the top of the movement.

This does work.... Involves the chest more, but usually at the cost of lower weight (less overload).... I try to vary between the two techniques to get the best of both worlds so to speak....

Besides that, make use of the greater range of motion the dumbbells allow you on the bottom of the lift and let your arms drop lower than they would with a barbell.....

[threenorns]

Originally Posted by Khaine

Besides that, make use of the greater range of motion the dumbbells allow you on the bottom of the lift and let your arms drop lower than they would with a barbell.....

be VERY careful with this - it's easy to damage your rotator cuffs if you drop too low.

[maverick]

Originally Posted by threenorns

be VERY careful with this - it's easy to damage your rotator cuffs if you drop too low.

I was just going to say that. My left shoulder can get aggriavted easily (due to an injury in high school) if I go to low on those.

[rangers97]

the problem with dbs is, how the hell do you get them in place when they get very heavy, if you work out alone and don't have help? As of now I can *barely* get 115lb dbs into place by using the "place on thigh and kick legs up and roll back" method, but when I use a low rep, high weight scheme, I usually need more than the 115s and in my gym the next highest are 125s, then 135s. I just don't see myself kicking up the 125s or 130s into place even though I may be able to actually press them once in position. Anyone got any ideas?

anyone ever use those dumbbell hooks? the idea is you wrap the handle with the bottom of the hook and then suspend the db from a bar so that it is in the high position already and then you would just pick them up like a barbell. However, thats the theory, I would love to hear from experience if someone ever used these types of things with very heavy dbs to see if they would actually work.
here is a link to the product:
http://www.musclemaxx.net/dumbbells/power_hooks.htm

I am just not grasping how it would work cleanly. Like, wouldn't the hook part of it get in the way of the bar you are hanging them from when you press? You wouldn't want to inadvertantly re-hook them as you are pressing, lol

[threenorns]

sorry to be a bit simplistic, but you really shouldn't be lifting heavy without a partner. speaking from experience, it's no fun when the arm collapses without warning and the dumbbell lands on the left boob.

it's a rather deflating experience.

[rangers97]

Originally Posted by threenorns

sorry to be a bit simplistic, but you really shouldn't be lifting heavy without a partner. speaking from experience, it's no fun when the arm collapses without warning and the dumbbell lands on the left boob.

it's a rather deflating experience.

trust me it's safe, I never put myself in any position that I would get hurt, hey I can't help it if I'm that strong, lol. But that being said, I know my limits, and thats not to say something wierd can happen when you aren't lifting heavy anyway, so you know what, if my arm decides to collapse on me, then so be it, until that happens, I think I'm good
oh and fortunately, I don't have to worry about the "deflating boob syndrome", so that's a plus

[Firehawk]

Originally Posted by rangers97

the problem with dbs is, how the hell do you get them in place when they get very heavy, if you work out alone and don't have help? As of now I can *barely* get 115lb dbs into place by using the "place on thigh and kick legs up and roll back" method, but when I use a low rep, high weight scheme, I usually need more than the 115s and in my gym the next highest are 125s, then 135s. I just don't see myself kicking up the 125s or 130s into place even though I may be able to actually press them once in position. Anyone got any ideas?

anyone ever use those dumbbell hooks? the idea is you wrap the handle with the bottom of the hook and then suspend the db from a bar so that it is in the high position already and then you would just pick them up like a barbell. However, thats the theory, I would love to hear from experience if someone ever used these types of things with very heavy dbs to see if they would actually work.
here is a link to the product:
http://www.musclemaxx.net/dumbbells/power_hooks.htm

I am just not grasping how it would work cleanly. Like, wouldn't the hook part of it get in the way of the bar you are hanging them from when you press? You wouldn't want to inadvertantly re-hook them as you are pressing, lol

Bands are always an option. A small band wrapped around your back and on your hands added to those 100's will be an awesome way to work your triceps.
Just a powerlifting suggestion


Don't know if you have any or not. You can get cheapo ones from mcmaster.com. Or you can get real weightlifting bands from places for like 60-100 bucks for a set. I paid 30 bucks for 3 different widths from mcmaster.

Let me know if your'e intersted and ill try to find u the ones i ordered specifically.

[rangers97]

firehawk...have you ever seen anyone use the hooks? What are your thoughts on them? LikeI said, it seems like they should work, but I just don't know how the mechanics of it would work.

Say you hang them on the bar and get under the dbs like you get under a bar. you lift the dumbbells a couple of inches to clear the hooks, now I am assuming you need to move your arms forward a slight bit to clear the holding bar, just as you move a barbell a couple of inches forward after you pick it up off the pins. *IF* that is how it works, then I can see it being a good tool. I wonder if the hooks would stay straight up after you lift them off the bar or if they would fall down either forward or back?

[Cort]

I normally just pick them up and lean back onto the bench, then I get my spotter to push my elbows in and the weight is in position for me to start my set.

I think with those hooks they'll stay fairly straight as long as you don't spin the DB in your hand. That looks like a velcro and leather strap so that shouldn't be happening.

[Firehawk]

Originally Posted by Cort

I normally just pick them up and lean back onto the bench, then I get my spotter to push my elbows in and the weight is in position for me to start my set.

I think with those hooks they'll stay fairly straight as long as you don't spin the DB in your hand. That looks like a velcro and leather strap so that shouldn't be happening.

You ain't benching with 115 lb dumbells either though. How come you even need a spotter after you have leaned back on the bench? If the DB's are on your knees, lay back with your knees ending up perpendicular to the ground and take the DB's off your knees just at the right time, and they should go into starting position automatically. Then plant your feet.

Ranger, Jaster has been recommending those hooks ever since i have been on this board. He'll be the one to answer your question. Very impressive repping 100+ DB's, believe me, everyone stops and stares. At my gym it's rare to see anyone using LESS than 100s (such as me lmao) but at typical gyms, the 100s are used to hold down equipment more than they are to do reps with lol.

Some of the guys can rep 100's for 50 or more easily, so what they do is take a band, put the band on both hands, and wrap it around their back, then grab the DB's. This is super hard but great for training your triceps.

[Cort]

Yeah but I do use the 95's and the 100's :P

Not sure why I need the spotter really, but that first rep is usually hell because the DBs are deep and I'm usually already struggling to get into position. The issue with DBs if you don't have those hooks is that you expend a lot of energy before you even start your set.

[rangers97]

I think a lot of people can db press more than they think, they just have that trouble getting them into postion that stops them. Of course it is harder than barbell, but I think if these hooks can give you the same starting dynamics as with a barbell, I think a lot of people can do a lot more with dumbbells.

Unfortunately, my gym has dbs that go up in 5 lb increments to 100 only, then it goes by 10, so right now I can press the 115s (yes 115, my gym falsely labels the dbs...they label them 5 pounds less than they actually are, they forget to add the weight of the bar itself, they just add up plates--so they go to 100 which is really 105, then the next one they "list" at 110, but it's really 115) for reps, and I am sure I can get a good 4 or so reps with 125, but I doubt I would be able to get them into position--i think i would kill myself just trying to roll back and balance that much weight in one hand--but I believe if they were already stable, I could grab them and press them...the limiting factor isn't pressing strength , I believe it is the energy wasted and project of getting the dbs into position that limits the weight people do...

That being said, I may just try incline press with the dbs, that way if I decide to buy those hooks, the dbs will at least be a little less heavy to try as an experiment, I am sure the most I can incline press would be the 105s--maybe