Flat Bench VS Dumbell Bench

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  1. Quote Originally Posted by datBtrue View Post
    It is all relative bro. Longer armed guys seem to often benefit more from DBs. Shorter armed guys often like the BB. Most of us like to use both.

    By-the-way it is "how you perform" the exercises and how you integrate them into your routine that determines growth not necessarily which exercise. Do you do them in such a way as to create maximium fiber damage? Tempo/TUT...constant tension... explosive vs slower eccentric just to name a few. Order of exercise is important: Are you following this exercise w/ one that creates a maximum stretch under load?

    In other words how you do the exercises, how you incorporate them into the routine you have structured as well as your physical proportions all play a part in determining which exercise is most beneficial.
    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.


  2. 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.
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  3. Quote Originally Posted by jbono731 View Post
    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.
    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.

  4. 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.

  5. Quote Originally Posted by The Flash View Post
    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.
    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.
    no one can tell you if using dumbbells is going to work better or worse because everyone is drastically different physically as you know.
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  6. 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 .
    PharmD

  7. Quote Originally Posted by grantr View Post
    When the arms come closer, you can incorporate more of your chest.

    I go through phases of benching and doing DB work. I recently started benching again after a 20 week break and my numbers are greater than what they were before. I prefer DBs but I don't have access to heavy enough DBs ( I only have up to 130, and thats with putting magnetic weights on the 120s ) so first I tire myself out on bench, then I hit it with DBs.

    The problem is not BB vs DB. The problem is with the form you use. When benching or db pressing you MUST keep your shoulders out of the picture. Do this by squeezing your shoulder blades together and keeping your shoulders DOWN. You don't have to extend your arms all the way up, and you'll see you can't extend them as far if you keep your shoulders back and down. That is a sign you are doing the exercise CORRECTLY. God don't even ask me how many people I see doing chest presses wrong, its like 98% of the people I see, and it bothers the piss out of me.

    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 [email protected] 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!!

  8. 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

  9. 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.

  10. I like bench for strength, Db for contour.
    NSCA - CSCS

  11. 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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