Benching with a bar or dumb bells?

[USCTom]

Which one is better for just overall arms and chest work out? I can bench more weight when i use a bar, but the dumb bells feel like im using more muscles when i lift them even though its pretty much the same thing, is either one better than the other?

Also when i am benching the dumb bells i use 2 50's and can do sets of 20, i want to step up the weight to 60s or maybe even 70s but i cant curl them to get into bench position. 50s are about all i can curl to get them ready to bench, another way i can get the weights up there? weighing 150 sucks so bad lol, cant wait to hit 160, goal is by june. carbs here i come

[3v1lj03]

I use both. The DBs bring in more stabilizer muscles and are more stressful to the CNS. But the barbell bench is a very good multi joint movement. I woould do one one week and the other the next. AS far as getting the weight into position lift them to your thighs hold them there while you sit down and pull them against your chest and lay back on the bench. There are also contrivances made to hold the DBs so you can get into position just depends on the gym or you can ask someone to help you get started. See how this guy does it.
YouTube - Incline DB Bench Press 120's x 12

[USCTom]

thanks for that, also what do you think about doing the dbs on a yoga ball? I heard that really helps the stabilizer muscles

[bigscott]

as already stated do both -- its good to keep the muscles guessing - doing them off the yoga ball is ok if your weights are not real heavy but i want something that has a little more stability under me when i am hoisting up 150 lb dbls

[dna9488]

I stick to DB's because it works out my stabilizer muscles. I also have noticed my left rotator cuff acting up when i bench on the bar.

I usually keep DB's heavy, and when i go on the bar, i keep low weights but high reps.

[3v1lj03]

I stick to DB's because it works out my stabilizer muscles. I also have noticed my left rotator cuff acting up when i bench on the bar.

I usually keep DB's heavy, and when i go on the bar, i keep low weights but high reps.

It is true that flat bb bench can put an increased strain on the shoulders. Especially if you bench like a Bodybuilder (Arms wide elbows out) if you can learn to bench like a powerlifter it will take a great deal of the strain off the shoulders and still give you a very good pec workout while also involving traps, lats and the delts. I have dislocated my right shoulder a couple of times and caused an impingement in my left before I learned this.

[bigscott]

It is true that flat bb bench can put an increased strain on the shoulders. Especially if you bench like a Bodybuilder (Arms wide elbows out) if you can learn to bench like a powerlifter it will take a great deal of the strain off the shoulders and still give you a very good pec workout while also involving traps, lats and the delts. I have dislocated my right shoulder a couple of times and caused an impingement in my left before I learned this.

can you explain to me the power lifting way of benching

[dna9488]

It is true that flat bb bench can put an increased strain on the shoulders. Especially if you bench like a Bodybuilder (Arms wide elbows out) if you can learn to bench like a powerlifter it will take a great deal of the strain off the shoulders and still give you a very good pec workout while also involving traps, lats and the delts. I have dislocated my right shoulder a couple of times and caused an impingement in my left before I learned this.

I had a left rotator cuff tendon injury, and it sends to get sore during my workout. Only with bench press bar though. If i go heavy than it will start to act up.

thats why i stick to DB, its easier on my shoulders.

I don't go elbows out when benching, always keep them in. i don't go wide either.

[Mr I]

A lof of this is technique bro....You use your back a lot when benching...I will post more on this tomorrow...Still feel like shit right now...I train like pwrlftrs do; all about tecnique.

I think Big Scott knows how to power lift, he's just seeing what people think is the way.

For the record i see it as elbows/arms at 45 degrees from body, on the descent draw your shoulder blades back into the bench, then power your shoulder blades forwards to get the initial momentum going and as you simultaneousely press press the bar from your nipple/sternum area back towards the rack. body position should be arched on the banch with your ass and shoulder touching and heels on the floor no further forwards than your knees.

Thats a powerlifting bench press where the entire goal is to move as much weight as you can, but from a bodybuilders perspective its a cheat on the intended movement. To a bodybuilder with the goal of growing the muscle you want to isolate that muscle as much as possible and on the flat bench the best way to do this is to have your elbows/arms out to the sides at 90 degrees, bjut yes it does stress and expose the shoulder capsule more, so use less weight.


So people find that a mix of the two is best, your can bench with your elbows at 45 degrees for example but don't arch much and concentrate on using you chest and not back.

From memory Dexter J seems to have his arms out wide on the bench



, wheras Brabch Warren seems to have his at 45 degrees even on dumbells,


Awsome examples;
YouTube - Branch Warren: Feb 18 - Chest workout (part1)

YouTube - Branch Warren: Feb 18 - Chest workout (part2)

both have great chest development

[3v1lj03]

I agree with MR I in the description more or less. I have been converted to the power lifer form bench after 20 years of benching like a BB trying to isolate the pecs and after several shoulder injures I started rethinking things. I have found as I have learned the form better I am getting a bigger and faster pump in my pecs than I used to when trying to isolate the pecs may not make sense but it is working for me. maybe, without the shoulder pain I am able to really squeeze those pecs at the top. IDK Just my experience.