how far down do you go on DB bench?
- 10-15-2007, 09:37 PM
how far down do you go on DB bench?
sorry if this has been posted, but today at the gym i was DB pressin and a guy came up to me and told me i wasnt goin down far enough. Now i usually go to about a 90 degree angle with my elbows..never touch my chest with the DB, which is what he told me i "need" to do.
question is..am i not preforming this exersize correctly or is it ok?
- 10-15-2007, 11:10 PM
for sure I go low enough to touch my chest with the DB...actually I usually go lower, but am wide enough to not touch.
- 10-15-2007, 11:19 PM
10-15-2007, 11:42 PM
10-15-2007, 11:59 PM
Just be sure to warm up your shoulder joint. Going that low puts alot of stress on your labrium and Rotator Cuff. On inclines I go to 90 no lower.
As a baseball player I never touch my chest. I got 90 or maybe a little lower. With Dumbbells I usually always go just below 90
10-17-2007, 04:37 PM
Going down until you touch your chest is way too far for most people. From Paul Chek at the Chekinstitute-
Also, when you go down that far, you lose tension and give the muscle a rest between reps. You would be much better served stopping when your upper arm is parallel to the floor.THE PROBLEM WITH TRADITIONAL TECHNIQUE
The bar is lowered until it touches the chest and then pressed back up to the start position. Everyone is expected to lower the bar to the chest; anything less is considered poor form, sub-standard, and even wimpy by fellow lifters. However, to perform the exercise under such guidelines requires a greater range of motion (ROM) than is found in the shoulder joint of most people - particularly male athletes. Why is it so important to work within the ROM of your shoulder joint? Some simple anatomy will help to explain this.
The movement-restricting factor during a bench press is not the muscles of the shoulder; it is the special connective tissue casing around the shoulder joint called the "joint capsule." This highly specialized structure is anatomically designed to not only allow just the right amount of motion to prevent joint damage, but also contains thousands of specialized nerve endings called "proprioceptors." Proprioceptors are special nerve endings that communicate with the brain to inform it of joint position and speed of movement, as well as pressure, tension and pain in and around the joint. Loading the shoulder and forcing it beyond the functional ROM limit will stretch the shoulder joint capsule. In most people this will occur by letting the bench-press bar travel until it touches the chest.
Additionally, because the bench press is performed on a flat weight lifting bench, normal movement of the shoulder blades (scapulae) is disrupted. This demands that more movement must occur in the shoulder joint itself. As the bar is loaded with heavier and heavier weights, the shoulder blades are pressed into the bench harder and harder, further disrupting the normal mechanics of the shoulder girdle joints and overloading the shoulder.
10-17-2007, 04:48 PM
10-17-2007, 04:50 PM
It would make more sense to go down to your chest on inclines, as your shoulder is capable of a greater range of motion at that angle.
10-17-2007, 11:28 PM
10-18-2007, 12:57 PM
10-18-2007, 01:43 PM
I NEVER touch my chest even on bench press. It is horrible for your shoulder joint. bad idea in my opinion, if you feel a good work out then sounds like your doing just fine.when you go beyond the 90 degrees you are recruiting othe rmuscle fibers to help push it back up....just my opinion
10-18-2007, 02:08 PM
wow, some interesting responses in this thread, i have to say...
...think about it this way fellas. The DB allows for a better range of motion, recruiting stabilizer muscles and isolating your pectorals. imagine there being an imaginary bar connecting the two DB's, just as if you are using a barbell. Is that imaginary bar coming to your chest. if it is, then you are completing the exercise correctly, if it isn't then you are pretty much half-assing it.
furthermore, going beyond parallel with stretch the fascia even more and give your pecs a better workout. be careful doing this though because it can cause injury with excessive weights.
basically, does the db have to touch your chest? no...should the imaginary barbell? yes.
10-18-2007, 02:11 PM
10-18-2007, 02:19 PM
10-18-2007, 02:20 PM
Going to the point of stretch takes the muscle group out of its effective ROM and shifts the force to another muscle group, in this case the anterior delts.
Also, using a physical point rather than the ROM of the muscle you are working is illogical. What if you have really short arms? Or really long arms? It is the muscle you are training, so the movement should be based around what that muscle effectively does.
10-18-2007, 02:24 PM
10-18-2007, 02:34 PM
Overload causes tears in the myofibrils which causes hypertrophy. The stretching will shift the weight to another muscle group or the load will be taken by a skelatal structure, which decreases tension, less work = less overload.
10-18-2007, 02:36 PM
10-18-2007, 02:36 PM
You know if it does shiznit to another muscle good, because I want to grow all over.
Iv had shoulder problems before I even started lifting. Going to chest with barbell or dumbell has NEVER affected it. Iv gone all the way to 365 with the bar and nothing.
THe hammer strength shoulder plate thing, now thats when my shoulder feels it. Dumbells are fine to
10-18-2007, 02:37 PM
stretching the fibers will not shift the tension to other muscles if you are completing the exercise with correct form.
10-18-2007, 03:46 PM
I will explain myself better when I have time to write and enough posts to link my sources. Rushing it has just made me sound confrontational and less than clear.
10-18-2007, 04:13 PM
i agree that full range of motion is not always best... when your chest muscles become stronger than your rotator cuffs ability to support them, it's better to give up an inch or two on the negative than risk injury
10-20-2007, 03:33 AM
DB with low weight i go very very slightly past 90.
DB w higher 90 end of story.
BB touch chest 90% of time, with control. I never bounce. i gaurentee.
I tried goin pretty low with DB a while ago and i fukced up my shoulder pretty bad. as out for 3 days and still have to be careful as i can feel it sometimes.
To be honest throw a set of flys in and you have you "extra" stretch like PI is saying. thats my theory.
10-22-2007, 07:37 AM
10-23-2007, 10:43 AM
10-23-2007, 02:34 PM
10-23-2007, 02:39 PM
10-23-2007, 02:47 PM
Say all the scientific unproven (all opinion) bs you want...but not lowering the bar to your chest is just another excuse for someone to load a couple more 10s on the bar and say they repped it. Same with squats and basically every other exercise. I believe in full ROM all all day err'day.
10-23-2007, 02:50 PM
10-23-2007, 03:51 PM
10-24-2007, 01:16 AM
full ROM, if you have shoulder problems do some rotator cuff exercises to strengthen and tighten that shoulder socket up, then go full ROM and maintain internal shoulder strength
10-24-2007, 11:26 AM
If you warm up well, you don't need to stretch in between sets. And don't limit it to the body parts you are lifiting that day, stretch out your full body.
Believe me, your joints/tendons will love you for this. I personally spend 10 minutes pre/post workout and really stretch everything, from my forarms to my neck to my calves and everything in between...
Beyond being a preventative to injuries it will also help in muscle growth.
10-24-2007, 11:34 AM
I agree with most exercises. I'm a huge fan of full ROM, ass to heels on squats but........
So BlackJack you gonna cut me some slack or am I a sissy stil?
10-24-2007, 11:58 AM
10-24-2007, 12:00 PM
10-24-2007, 12:03 PM
10-24-2007, 12:36 PM
10-24-2007, 01:12 PM
PumpingIron what kind of stretching do you do? I try to stretch for 5-10 minutes before every workout, but lately I've been having back soreness/tightness every morning when I wake up and have to spend 5-10 minutes loosening it up before my morning cardio. So if you have a regular stretching routine think could post it, or shoot me a PM?
10-24-2007, 01:14 PM
Try not being able to play volleyball for a extended time frame. I coudnt throw a ball for to long back when I was 150lbs in hs
When I play with the dogs its usually a whip or underhand toss haha 23 and throwing like a 60yo. I still throw overhand though, few throws anyway!
10-24-2007, 01:16 PM
Last edited by PumpingIron; 10-24-2007 at 01:47 PM.
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