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06-22-2014, 07:59 PM #1
Does barbell benching have its place in body building?
I use to exclusively barbell bench on chest day but I injured my shoulder (outside the gym) and I have been using dumbbells for chest ever since because its easier on shoulders. But the gym I go to only has dumbbells up to 100lbs. I am able to do those pretty easy flat benching so I have been using dumbbells for inclines then doing flat barbell benching. I am manly interested in adding size to my chest and my shoulder has been tolerating it well but I dont want to injury it. Do you guys think I would see better results if I was able to dumbbell bench with more weight or is barbell benching an effective tool for building a good chest?
Current chest routine:
Incline dumbbells 3 sets- 1 feeler set then 2 drop-set sets
Flat barbell bench3 sets -1 heavy set, 2 drop-set sets
Incline flies- 3 sets, 2 are drop sets
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06-22-2014, 08:43 PM #2
Chest is something I've struggled to hit proper for awhile and have been tweaking my workout with a lot over the last few years.
Something suggested to me that has been working very well is to pre-exhaust chest with fly's before hitting the bench.
I prefer to hit heavy high bent over cable fly's to pre-exhaust the pecs, then go heavy dumbbell bench.
100#ers on flat bench being fairly easy, pre-exhausting with the cables fly's should make them more effective/harder.
That has been my experience and I feel like it's def working.
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06-22-2014, 09:04 PM #3
use what ever it is you need to be able to properly fatigue the muscle group and promote a strong growth signal
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06-23-2014, 12:32 AM #4
I used to workout at a gym like that so we would save barbell bench for last
We would preexhaust with incline flies or cables
- then incline dumbbells 100lbs for reps
- then either incline smith machine bench or a fly press variation with dumbbells or both if we were feeling like hot shots
By the time we hit flat barbell bench as last exercise our chest would be fried and not able to lift as much, thereby saving our shoulders.
Try it out see how it works for u
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06-23-2014, 12:50 AM #5
^ x2 on the pre exhaust. Super workout w/o stressing shoulders/RC.
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06-23-2014, 01:23 AM #6Senior Member
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Chest is my genetic superior muscle. I cannot work it out properly without GVT.
10 sets of 10
60% 1RM
30-60 second rest between sets
tempo 4 seconds down, blast up, no pause at top or bottom.
When you can achieve that move up 5 pounds for the next time you do chest.
If you are familiar with 1 RM charts you know what all this translates to. I prefer longbar to dumbells because the smith machine can act as a spotter AND you can work on form and build power at lower weights...not so much at higher.
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06-23-2014, 05:48 PM #7
I dont know what to do guys... as im typing this im icing my shoulder and staying home from the gym. My shoulder pain has been pretty bad. How am I suppose to work chest guys? Benching seems like its getting to hard on my shoulders but the dumbbells at my gym dont go heavy enough. I could pre exhaust my chest then barbell bench but even benching in the low 200's would still be enough weight to mess my shoulder up.
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06-23-2014, 07:50 PM #8
stop doing flat bench for sure, even a 33 degree angle will help protect the shoulder..
also,
congrats, you should enter into a 8 week "legs" centric workout routine, giving the chest/shoulder a much needed rest..
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06-23-2014, 08:18 PM #9
Maybe I can get the gym to buy larger dumbbells lol there aren't many gyms close to me so I'm pretty much screwed and I have to bench if I want to really work my chest
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06-23-2014, 10:12 PM #10
Try preexhausting with flies before you bench. As Spy posted, incline bench should give you a little relief...and it may be time to give upper body a break and focus on legs or perhaps a lagging body part??? If you don't get some relief fairly soon, you may want go check in with your Dr.
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06-24-2014, 09:03 AM #11
If you have pain while doing BB bench try switching to DB to give your shoulders a break. You can also pronate and supinate the DBs to minimize pain. Use this time to rehab / prehab the rotator cuff with some bands or light DBs.
Always ice your shoulders after your workout. Invest in one of those form fitted wraps with velcro straps to keep it snug.Last edited by 600@50; 06-24-2014 at 09:05 AM.
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06-24-2014, 05:56 PM #12
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06-24-2014, 04:45 PM #13
I was doing all db bench but I out grew the dumbbells that my gym has and the only way I could get the amount of weight need to work my chest was to barbell bench
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06-24-2014, 04:54 PM #14
Why not try decline BB bench since your are doing incline? Many over look this very underrated exercise. IMO the decline position minimizes shoulder involvement and maximizes pectoral involvement. Flat utilizes front delts and incline even more so.
Last edited by davesah1; 06-24-2014 at 05:04 PM.
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06-24-2014, 09:05 PM #15
Decline is the way to go. Its in perfect kinematic with the motion of the pec and away from shoulder injuries. I only do bench these days once in a while just to gauge where my "bench #'s" are at. Dorian Yates advice.
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06-24-2014, 09:29 PM #16
A much better option for building the chest is the low incline bench press with the bench set at no higher than 30 degrees.
This reduces the injury risk and hits the pecs far more effectively; especially the upper pecs, which most people are lacking. I would recommend using a 15-30 degree angle over flat bench presses in most cases. Former six time Mr. Olympia, Dorian Yates used this as his staple chest building exercise and it would be hard to argue with his results.
Again, use a somewhat narrower grip (around shoulder width or a hair wider). If you have access to a neutral grip or angled grip bar I’d recommend using it as that can make the exercise even less stressful on the shoulders.
To keep the tension on the pecs and off of the joints and connective tissue you can stop the bar 2-3 inches off your chest.
I read this article above about a year ago when I was getting shoulder pain from bench press. I stopped doing bench for months and when I went back to it after a few months. I was Stronger
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06-24-2014, 09:42 PM #17
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06-25-2014, 06:45 AM #18Banned
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06-25-2014, 04:09 PM #19
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06-25-2014, 04:15 PM #20Banned
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06-25-2014, 08:32 PM #21
Drop the bars, pick up the dumbbells. Haven't touched a bar in years.
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06-25-2014, 08:45 PM #22Banned
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06-25-2014, 08:57 PM #23~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-26-2014, 04:21 AM #24Banned
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06-25-2014, 09:11 PM #25
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06-25-2014, 10:12 PM #26~ PLEASE DO NOT ASK FOR SOURCE CHECKS ~
"It's human nature in a 'more is better' society full of a younger generation that expects instant gratification, then complain when they don't get it. The problem will get far worse before it gets better". ~ kelkel
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06-26-2014, 04:22 AM #27Banned
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06-25-2014, 11:45 PM #28
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06-26-2014, 09:04 AM #29
Get a room!
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06-26-2014, 09:05 AM #30Banned
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06-26-2014, 01:23 PM #31
What you need to do is get your form right on the bench. If that means you are having issues with scapula retraction or other shoulder problems because of how the stabilizers fire improperly then you might need physical therapy to get it right. I ended up with a shoulder impingement from doing primarily all dumbell crap. Once I got the shoulder fixed through therapy, and kept up with support exercises I started using barbells again, never should have not used them. You can build a massive chest with barbells. I don't even have dumbells, haven't used one in years, you can see my chest if you like, decently large.
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06-26-2014, 02:10 PM #32
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06-26-2014, 02:50 PM #33Banned
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06-26-2014, 06:14 PM #34
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06-26-2014, 08:52 PM #35
I know what you mean man, its literally an issue for me. The best I can do for form improvement preventing shoulder pain is lower the bar below the nips on the flat bench. Its been a bitch for years dude. I'm not a fan of DB's either bc of the whole grabbing them and moving them. Much less annoying and satisfying stacking 45's. I'm trying TB500 now and since my shoulder pain is on and off for the most part I have high hopes. Will be logging it.
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06-26-2014, 09:39 PM #36Banned
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I too lower the bar just below my nipples otherwise I aggravate my elbow tendinitis and shoulders. Nothing wrong with that Davesa. Everyone's form will be different due to differences in anthropometry but good form will have similar characteristics all the way around....not exactly the same for everyone but very similar.
Good luck with the TB500. I know a few ppl who swear by the stuff.
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06-30-2014, 03:33 PM #37
I bring the bar to the top of my abs, basically the first part that when you press your abs out it bulges. Hopefully the TB500 can work, but it might help to have an expert who might be able to see better what is going on help you out. Lately I have been dealing with bicep tendinitis which I think is caused by squatting, I need a wider grip but can't with my power rack, i don't get these problems when using a squat stand for instance. But it comes and goes usually as I am squatting heavier.
One really strange thing I found back during my shoulder problems was that doing dumbell over head tricep extensions really aggravated the shoulder. I had been doing them religiously and with really heavy weight prior, since therapy I dropped them entirely and never brought them back, I believe I was likely doing them wrong and letting my shoulders rotate and get in a bad position.
Little strange things on exercises not necessarily related could contribute to the problem. Even for a while I did too much 2 board bench pressing, then I had problems with flexibility down to my chest for a while, needless to say i do a lot of the standard moves now and less variations of movements.
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07-02-2014, 01:41 PM #38
Yeah definitely, no need to get all exotic on exercises honestly, diet is another thing lol. I've seen some guys do some weird shit, but their always small, while the hulk like figures stick to the basics for the most part. IMO, don't make the exercise more complicated then it needs to be just make it more intense to tickle that pickle.
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Both will build the chest. So will push ups. IMO the weight is irrelevant as long as the intensity is there. If you can max out the dumbbells with ease then try doing the reps slowly and focus on time under tension. At first doing the set slowly is kind of a pain and probably more psychological to over come most everyone becomes used to the steady lift tempo but trust me you will see that those 100lbs will feel heavy as hell real fast when going at a slow tempo.
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