Bench VS Dumbell press - Bodybuilding Discussion on Bodybuilding.net Training Forum

speedster00 · 10-04-2005, 12:37 PM

This topic has probably been worn out but......
As I work out very early and by myself, I find it easier and safer to dumbell press rather than bench. Are there any benefits to this or is bench allways better? just looking for some advice.

BG5150 · 10-04-2005, 12:48 PM

If anything, I think DB's are better than BB bench presses. The ROM is greater and your stablizer muscles get worked more.

WantingMuscle7 · 10-04-2005, 01:03 PM

I do both but I agree with Brad better ROM for the DB.

bryan361 · 10-05-2005, 07:29 AM

I usually workout alone too. I do kind of both. I find the DB press works my arms more and the BB press works out my chest more. When I'm alone and don't have a spotter I significantly reduce the weight of the BB to something I can handle by myself and do the press more for toning and warm up. I don't stretch the limit and replace the BB before I am too tired to repalce it myself.

verbatimreturned · 10-05-2005, 05:13 PM

i like to do both. but bryan makes a pretty good point it would probably be better to do dumbells if you dont have a spotter (just anther factor to consider)

Eric3237 · 10-06-2005, 09:32 AM

This is a little off the subject, but Bryan's comment about DB's working his arms more got me to thinking about how it's a big problem with a lot of us that our front deltoids are taking a lot of the work during pressing movements.

It doesn't matter with some people because it seems like their chest grows no matter what they do. But this isn't the case for me, and I suspect I'm not alone here.

A lot of you may know this trick but I only learned it about six months ago. During pressing movements on both BB and DB I do "scapular retraction". It takes a lot of the work off your deltoids and transfers it the the chest.

You lower your shoulders (like a reverse shrug) and you bring your scapula together (pull your shoulders back) and try to hold this position during the entire course of the pressing set. It'll be like your sticking your chest in the air. (Don't start arching your back)

That's how I found out about it. I see these big guys who look like they're sticking their chest out when they press. I could even see that they were getting a better contraction of the chest than me.

If you do this right now and bring your arm out in front of you like a press you'll notice a much more significant engangement of the chest.

It is hard to get used to, especially at the top of the movement at the time of peak contraction but it has made a big difference for me. Try it out and let me know what you think.

10-04-2005, 12:37 PM	#1 (permalink)
speedster00 Rank: New Member Join Date: Sep 2005 Posts: 2	Bench VS Dumbell press This topic has probably been worn out but...... As I work out very early and by myself, I find it easier and safer to dumbell press rather than bench. Are there any benefits to this or is bench allways better? just looking for some advice.

10-04-2005, 12:48 PM	#2 (permalink)
BG5150 Rank: Bantamweight Join Date: May 2005 Location: New Jersey Posts: 856 Country: Gender:	If anything, I think DB's are better than BB bench presses. The ROM is greater and your stablizer muscles get worked more.
	BG5150's Sig:There are no stupid questions, just stupid people. Two wrongs don't make a right, but three rights make a left. Are you eating while you are reading this? You should be... --hrdgain81 Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Feel free to stop by and comment.

10-05-2005, 05:13 PM	#5 (permalink)
verbatimreturned Rank: Lightweight Experience: 2-3 Years Join Date: Apr 2005 Location: new york Posts: 1,376 Country: Gender:	i like to do both. but bryan makes a pretty good point it would probably be better to do dumbells if you dont have a spotter (just anther factor to consider)
	verbatimreturned's Sig:http://www.prowriststraps.com/ APT Pro Wrist Straps...The perfect place to find high quality lifting gear

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10-04-2005, 01:03 PM	#3 (permalink)
WantingMuscle7 Rank: Bantamweight Experience: 1-2 Years Join Date: Apr 2005 Location: PA Posts: 687 Country:	I do both but I agree with Brad better ROM for the DB.

10-05-2005, 07:29 AM	#4 (permalink)
bryan361 Rank: New Member Join Date: Aug 2005 Location: Wheeling, WV Posts: 25 Country:	I usually workout alone too. I do kind of both. I find the DB press works my arms more and the BB press works out my chest more. When I'm alone and don't have a spotter I significantly reduce the weight of the BB to something I can handle by myself and do the press more for toning and warm up. I don't stretch the limit and replace the BB before I am too tired to repalce it myself.

10-06-2005, 09:32 AM	#6 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,474 Country: Gender:	This is a little off the subject, but Bryan's comment about DB's working his arms more got me to thinking about how it's a big problem with a lot of us that our front deltoids are taking a lot of the work during pressing movements. It doesn't matter with some people because it seems like their chest grows no matter what they do. But this isn't the case for me, and I suspect I'm not alone here. A lot of you may know this trick but I only learned it about six months ago. During pressing movements on both BB and DB I do "scapular retraction". It takes a lot of the work off your deltoids and transfers it the the chest. You lower your shoulders (like a reverse shrug) and you bring your scapula together (pull your shoulders back) and try to hold this position during the entire course of the pressing set. It'll be like your sticking your chest in the air. (Don't start arching your back) That's how I found out about it. I see these big guys who look like they're sticking their chest out when they press. I could even see that they were getting a better contraction of the chest than me. If you do this right now and bring your arm out in front of you like a press you'll notice a much more significant engangement of the chest. It is hard to get used to, especially at the top of the movement at the time of peak contraction but it has made a big difference for me. Try it out and let me know what you think.

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