Flat Bench VS Dumbell Bench
02-10-2008 08:17 AM
Which came first...the Smith machine bencher or the dckhole? In other words do you need to first be a dckhole to develop that belief or does the process of forming such a belief turn you into a dckhole?
Originally Posted by dynomite
The reason I ask is if it is the latter I bet their are several guys doing say 350lbs on the Smith Machine that I can warn.
"Hey you over there on the Smith Machine! You are in serious danger of becoming a dckhole!"
"Oh thanks bro...what can I do?"
"Stop what you're doing and immediately have a loud cell phone conversation...that way you just become an @sshole!"
02-10-2008 09:14 AM
just "benching" on a smith machine is not enough to make one a dlickhole. however, if you push any weight on a smith machine and then say that you "benched" that weight, then that means you are a dickhole. this is just one way of becoming a dlckhole. there are many other ways to become one.
02-10-2008 02:47 PM
on the topic of Smith Machine benching, I think it has its place to go extremely heavy from time to time.. with a Smith you can focus solely on pushing the sh!t out of the weight instead of focusing on controlling it..
I dont advocate a Smith-heavy workout, but I think incorporating it every now and again might be acceptable.. the true dckholes are the ones with ILS
This site is relevant to my interests.
02-10-2008 07:14 PM
Right now I am doing 2 Incline exercises. I am starting with barbell incline, and then go to dumbbell incline. After that I go to dumbbell flat (I switch between dumbbell flat and barbell flat every so often). I am doing this to get my upper chest stronger, and symetrical as well as defined. I only throw in decline once every couple weeks. So bottom line is variety, shocking muscles, and not becoming regular in your exercises.
02-10-2008 08:07 PM
Just be careful that one of these incline benchs isn't merely duplicating the other. Make sure they differ in some way and play productive parts in your routine.
Originally Posted by jbono731
Very good point! Last time I worked out in the UK I had a discussion with a very knowledgeable owner of a gym/trainer. He reinforced the concept that it is possible to get stronger week in & week out but not to gain mucle mass. The problem is that if you do the same exercises, in the same way as part of the same routine your body quickly adapts to the method of performance. The body becomes efficient at doing those exercises and arranges the firing off of neurons to become stronger at it each week. Over time...could be a month or two...the body becomes so good at neurol [sic?] recruitment that it doesn't need to use precious resources or intitiate time consuming processes to grow new muscle tissue.
Originally Posted by jbono731
So changing exercises on a regular basis is important...often we all get caught up in the numbers game on a favorite exercise and we stay with it too long...sure we get stronger but do we get bigger? The latter needs to be the primary measure of a bodybuilders success & determines if THAT particular exercise is more or less beneficial then the OTHER at any given point in time.
02-10-2008 10:31 PM
I know how to "perform" my exercises, im talking about how Jay Cutler only does dumbells and look at him, hes been Mr. O for a while.
Originally Posted by datBtrue
02-10-2008 10:56 PM
He is a professional, and not to mention obviously blessed with freak genetics. Everybody starts somewhere and no 2 people are alike. You cant just base your statements off of one person because dumbbells work for him, it might not be what maximizes YOUR growth.
02-10-2008 11:56 PM
I'm not saying it will, i was simply asking which worked better for everyone here, and if they would have said dumbells more i would have asked what body type they were, and if it were ecto i would've ask them about their chest workout, im simply trying to learn like everyone else here... i want to become big like all of you, our goals are the same, im not trying to start conflicts im just wanting to maximize my growth potential. Every winner starts out a loser.
Originally Posted by jbono731
02-11-2008 04:37 PM
I understand that, I wasnt flaming you. I was just trying to get you to understand that everybody has their sweet spot. The biggest thing is dont get yourself into a repetative workout. Keep shocking the fibers.
02-11-2008 07:57 PM
then just do dumbbells and do not touch a barbell during your chest days for a month and see what happens. that is long enough to tell one way or the other.
Originally Posted by The Flash
no one can tell you if using dumbbells is going to work better or worse because everyone is drastically different physically as you know.
02-23-2008 06:06 PM
I agree that DB bench is definitely better for growth, however, do not neglect BB bench. One problem with DB bench is that it does promote free range of motion. Free range of motion allows the body to find the path of least resistance, basically the easiest way to push up. For most people this means the arms come in closer and you tend to use more of your triceps than you would had you been using a BB. A lot of people notice that even though they are extremely strong using DB, when they get under a BB they feel weak.
I have found it works best for me if I use two sets of workouts rotating week by week. One week I have about 2-4 sets of BB bench to start out my chest day and the next week I don't use any, this way I am increasing strength throughout my chest.
This may work for some of you .
02-25-2008 11:55 PM
Originally Posted by grantr
I recently started incorporating DB press into my chest routine. I now rotate the two every few weeks. It was hard to break the BB Bench habit but I am loving the pump from the DB's. I also have the same problem as you but worse...@ my gym the DBs only hit 100lbs! Tonight I incorporated a modified rack-drop set...100-80-60-50 to failure no rest. DAMN!!!
I think a big part of my increased pump from DB presses is the advice from Charles Glass...which you make mention of here. Keeping the arms close and elbows slightly forward allows for more pectoral contraction and virtually eliminates delt work. The slower controlled movements allowed me to feel all the work directly in my chest. In fact, I did an entire chest workout w/DB's tonight and it was one of the best chest pumps I've had in months. DB Bench, DB Incline, DB Flyes, DB Pullovers. Burned out with Perfect Push-Ups to failure. Great stuff! Great thread!!
02-26-2008 05:28 PM
I always do Barb Bench first and later in the workout ill do Dumbell Bench. Is this really bad? i just never feel like im spent after benching and my chest has more
02-26-2008 07:12 PM
Depends how many exercises you do. I wouldn't overly kill my chest if I feel like doing a bit more I go to the chest press machine quick and rock out a few sets to put the icing on the cake. If you find your chest isn't really killed why not add in something different to take advantage of it.
The question I have is when doing DB press how many of you turn the dumbbells at the top position (palms facing).
Another question I know this is totally side-tracking but how important do you think decline press is, I haven't been doing it these past 2 weeks because I'm doing lower volume.
02-26-2008 11:26 PM
I like bench for strength, Db for contour.
02-28-2008 02:32 AM
I did dumbell last summer during my cut. When bulking came back on I did flat bb and incline db. Few months later I see people I havent seen since and they go MAN YOUR CHEST SHRUNK! Back to dumbell I went! Im gonna keep flat dumbell, but might incorperate bb incline just to see what happens.
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