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  1. #1
    specialk12 is offline First Set
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    Dumbell or Barbell on chest??

    I use dumbell exercises when doing my chest. I do dumbell bench press and dumbell incline press.

    I noticed taht when I do barbell bench press I lift a lot less then when I do dumbell bench press.

    Should I stick with dumbell when working my chest??
    I tend to lift a LOT more when using dumbells. But is that bad???
    Should I work on using barbells also???


    I mean, they both work that chest area.


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  3. #2
    jpfitness is offline Spammers, FEAR ME!
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    Mix it up from week to week. They both have their benefits. If you have shoulder issues then sticking with DB's is probably a better option.

  4. #3
    freddy is offline Second Set
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    i do bench press with dumbells more than with a barbell...i think that it is safer in some respects, more versitile, and personally, i just like it better. if you are trying to build muscle both will be very effective.

  5. #4
    specialk12 is offline First Set
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    the reason I asked if I should switch it up is because I dont wanna plataeu at some point.

  6. #5
    ponto is offline Warming Up
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    Are you using correct hand positioning in the BB press? Try to take a look at this links and see if you are performing the BB press with a good form:

    Bench Press Form:
    http://www.hardgainer.com/articles/insidersnumber1.html
    http://www.hardgainer.com/articles/insidersnumber2.html
    http://www.hardgainer.com/articles/insidersnumber3.html

    Techincal Advices for Bench Press and others:
    http://www.hardgainer.com/articles/02-51.html

  7. #6
    specialk12 is offline First Set
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    i never knew benching could be so complicated. You could write a books on how to bench press correctly. thats crazy.

  8. #7
    xander is offline Second Set
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    in the technical advice aricle, it states:
    <quote>As long as you don't have back problems, the lower back needs to be flexed to help stabilize the hip area. In most cases I don't believe in keeping the lower back completely flat against the bench. I have even seen excessive flattening of the lower back cause back problems because the lumbar spine is unstable due to the spinal erectors not being flexed. The ideal lumbar positioning for the bench press resembles that for a deadlift...flexing the lumbar spine does not mean exaggerating the arch in your back. It simply means preserving the natural curvature in your back</quote>

    whilst in the insiders part 3 web page it states:
    <quote>
    Comparison of the degree of arching the lower back while bench pressing. Up on toes (top), feet flat on the floor (middle), and feet on a 4" platform (bottom). The greater the arch, the more dangerous the stress on the spine</quote>

    So how arched should your back really be??!!

    Ive always thought that an arched back is just plain bad form - trying to force too much weight. I personally try to kep my back almost flat to the bench (when I say almost, I mean I dont actively flatten my back..or arch it...just let it rest naturally with a very slight curve)

  9. #8
    Leandros is offline First Set
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    I found that working with dumbells help stabilization muscles more. On my chest day i do:

    3 sets of Barbell Presses
    3 sets of Incline Barbell Presses
    3 sets of dumbbell presses
    3 sets of incline barbell presses
    3 sets of flat bench flies
    3 sets of incline bench flies

    then i move onto working my triceps. My question is am i doing to much or not enough of a certain excercise. Should i add more sets? I really need help with this and i even started another post with more questions. http://training.fitness.com/showthre...&threadid=1280

    I am trying to build mass. Especially in the shoulder area if you have anymore advice. I would be grateful of anything.

  10. #9
    specialk12 is offline First Set
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    same boat that u r in

  11. #10
    ponto is offline Warming Up
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    Hi Alex!

    I agree with you about keeping the normal back curvature when benching. However if your bench is too high for you body structure you can use some kind of plataform to reduce the back curvature keeping it natural. That's what I've understood from the texts.

    The inseders text it is a bit big but some tips can be extracted like:
    -the adjustment of hand spacing
    -bar position on the top and the bottom of the moment
    -the movement itself
    -etc...

    I believe that these tips can be used to perform the bench press with less risk of injury. That's at least the main concern of the author...

    Good Benching!

  12. #11
    Exe
    Exe is offline Warming Up
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    3 sets of Barbell Presses
    3 sets of Incline Barbell Presses
    3 sets of dumbbell presses
    3 sets of incline barbell presses
    3 sets of flat bench flies
    3 sets of incline bench flies


    all that in 1 workout? you over working,

    I do 4 sets of 10 on my workout days, and i never mix bench positions either, so 1 day ill do bar flats, then other flat db, then other incline bench then other decline dumbells etc. You shouldn't go over 4 sets of 10 in a workout, because u shudnt be able to I could never do that many sets with the weight I have.

    eg my chest day:
    Ratio = flats/incline/flats/incline/Declines

    4 sets 10/10/10/10 Bar Press 81 kg OR Dumbell Press 62 kg

    3 sets 10/10/10 Pullovers 30 kg both arms

    3 sets 10/10/10 Chest Flys 21 kg/arm

    4 sets 10/10/10/10 Bicep Exercises (Rotate Order)

    1 x 10 Dumbell Bicep Curls 18.5 kg/arms
    1 x 10 Hammer Curls 18.5 kg/arms
    1 x 10 Barbell Curls 41 kg
    1 x 10 Dumbell Bicep Curls 18.5 kg/arms
    Last edited by Exe; May. 11/04 at 04:14 AM.

  13. #12
    Leandros is offline First Set
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    I figured i was doing too much. I'm just experimenting right now with what is going to work with me.

  14. #13
    genius is offline First Set
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    Originally posted by Exe
    3 sets of Barbell Presses
    3 sets of Incline Barbell Presses
    3 sets of dumbbell presses
    3 sets of incline barbell presses
    3 sets of flat bench flies
    3 sets of incline bench flies


    all that in 1 workout? you over working,

    Although there is a GREAT possibility he is overtraining on this workout, you need to be positive someone is overtraining before telling them they are. Lately, I have been reading individuals' posts that claim someone is overtraining even though they are having success on the workout they are using. Many other issues come into play when determining why someone is failing at making gains, why a lifter had a bad workout, and so forth.
    1) Amount of sleep
    2) Alcohol consumption
    3) Diet
    4) Stress

    Now back to the original question. Both BB's and DB's have their strong points. Switching back and forth between the two could be a good way to periodize your workout.
    I personally believe barbells are better for mass gains than db's.

  15. #14
    Zaniix is offline In Orientation
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    I am fairly new to all this, but I am having good results switching between DB and BB for chest.

    I also agree it seems liek over training to do so much in one day for chest, but as some others have said. If it works stay with it.

  16. #15
    Leandros is offline First Set
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    Genius, i have a question. How do i know if i'm doing too much on a workout. I can do four different bicep excercises in one workout, three sets of each. Is that too much?

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