Bench Press Question

[Ravyn]

Hey Guys,

Been reading the boards for a while now, but this is my first post. I've found tons of info that has been very helpful. Thank you! Anyway I've been lifting for about 3 months now. I'm very happy with the results. I've cleaned up my diet, though it still needs a little work. I'm 5'9", 34 years old, and I've gone from 200lbs to 190lbs and I've lost a couple inches off my waist while my arms, chest and shoulders have gotten bigger. I suspect I've lost more than 10lbs of fat, but have put on a good deal of muscle. I feel great! and all my friends and family have noticed and commented on the physical change in my arms, chest and shoulders. Especially my wife

Anyway to the point. I've been lifting with a friend for the past three months and now his schedule has changed so that we will no longer be able to lift together. I do not have anyone else to lift with so I dont have anyone to spot me. I am just wondering if benching with dumbells is just as effective as benching with a bar? I've heard conflicting information from differnt people. Some have said its better to bench with DB's, while others have said it doesn't matter or its worse. I went from only being able to put up 135lbs once to my max being 185. I know that's nothing compared to most of you guys, but I'm proud of what I have done so far. I dont feel comfortable asking people in the gym to spot me all the time either. Should I keep doing DBs or would using the sled like i do for squats be a better alternative?

Thanks

[chubbmann]

I'm a new addition to this board too. I had a simular issue as I can do dumbell presses alone but bench pressing was a little scary because I did not want to get stuck and have to look the fool while asking for help.

My answer was to go to the machine with the tall supports and hooks on the bar. Now when I bench press I can do it with confidence while being alone because if I can't lift it all the way up I can get it far enough to hook then wiggle underneath.

I still use the Dumbells but only after exhasting myself bench pressing. I find I still have pleanty for the dumbell bench, incline and decline.

[Ravyn]

Yeah i've used the sled before for bench too. I like to use it for squats. I wonder though, if you dont get as good of a workout since the sled eliminates the need for you to balance the weight, thus not working secondary muscles as much. So I wonder if DB bench is a better alternative than using the sled? I also wonder if DB bench is as good or better than bench with the bar. I've heard both. I've heard DBs are better and I've heard they aren't as good.

[Eighth Wonder]

Neither one is better per se. First off I would like to say that you shouldn't be squating on the smith, it eliminates the natural ROM for the exercise. I also wouldnt really want to bench press with it either since most people tend to press up and back towards the rack (top of rib cage to upper chest). DB press and BB press are obviously different in that DB press uses more stabilizer muscles to keep your arms straight. I would much rather do DB press than bench on the smith though. The only time I use the smith to bench, or do anything for that matter, is for reverse grip bench press when I dont have a spotter

[narcsarge]

As I don't have a regular workout partner I do use the Smith machine on heavy workouts. Better safe then sorry as I have dumped a bar w/ 135 on my chest before. The Smith is a fine alternative but understand that you will not hit all the assisting muscles when you use a machine. DB Bench is also a viable alternative as the ROM is increased. The problem most people have is that one arm will give out before the other.

Keep the standard Bench Press in your routine just lower the weight so that you can manage it. Also, ask for a spot! Swallow your pride a bit and ask for help on your BB Bench Press. You might just find another workout partner. At the very least you can find a worthy spotter.

[Eighth Wonder]

haha well I dono, theres a lot of kids at my gym that I wouldn't dare ask to spot me...

[chubbmann]

I am in absolute agreement that the smith/sled is robbing me of building the stabalizing muscles. I just hope that keeping the DB press in there while doing my routine will keep me up to par. If I could just find a workout partner that is as driven as me I would not have to worry about crushing myself with a loose bar bench press...


Anybody in New Orleans???

[narcsarge]

Originally Posted by Eighth Wonder

haha well I dono, theres a lot of kids at my gym that I wouldn't dare ask to spot me...

I am sure that most of us w/ experience can tell the difference and make a good choice. That doesn't mean you won't find Emo Jones that is more concerned w/ how he looks in the mirror then helping you get the damn bar off your throat!

[fla2day]

This may not work for you as your gym may be to busy. It work for me because my local gym is mostly a housewife jazzersize studio but it does have a squat rack and a height adjustable flat bench. On my 'heavy' bench days I use that. I have it set so that the bar can still hit my chest but would rest on the safety bars lower down my torso.

Don't use the rack if its busy and people need it for its intended purpose and you will make people angry. Just how I worked around the same problem.

[NiteHawk]

When you are saying you use the sled for squats, Im assuming you mean the leg press/hack squat machine, not a smith machine, correct ?

If so, you are doing hack squats, not regular back squats. Get off the sled and do ATG squats with free weights in a power rack.

As for dumbbells being better than a barbell. Both are good. I like to incorporate both in my routine. Dumbbells are better for someone having shoulder issues due to dumbbells not being on a fixed bar and plane like a barbell would be. Plus with the dumbbells, the stronger side cant compensate for the weaker side as can happen with a barbell. And for safety reasons, dumbbells are safer if you cant get them up, just drop them and you wont get crushed by the bar.

[Caferacer]

Getting out from under the bar isn't too bad. I've gotten stuck with 275 on the bar. Just slide it down on top of your thighs from your stomach and step out from under it.

DB feels good for my chest, but barbell bench always holds a place in my heart *swoons*

Each has their merits but I would recommend BB bench over DB any day of the week, unless you have major shoulder problems or strength imbalances.

[Ravyn]

[quote=NiteHawk;645472]When you are saying you use the sled for squats, Im assuming you mean the leg press/hack squat machine, not a smith machine, correct ?

Sorry I didn't mean sled, I meant smith. I got my terms mixed up...I'm a newb I've been doing my squats on the smith. I am gonna try and use the power rack next time I do squats. I'll just go lower weights to get the feel of it first.

After looking around the net about which is better DB or BB for bench it seems to be a much debated issue. I think for now i'll stick with DB for a bit. I feel like i'm working my pecs much more and enjoy using the DBs.

Thanks

[waynaferd]

I like the DB's myself......mostly because you can sorta make a mixed "fly" motion, which seems to stretch then pump the pec a lot better than a BB. My left arm always gives up first, 'bout halfway up, but I don't mind.

But I do use both.

[Merk0135]

BB add more strength and size so I like those better.

[NiteHawk]

Originally Posted by Merk0135

BB add more strength and size so I like those better.

Not always true. I know several guys who stopped using a barbell for over a year and their chest grew bigger using only dumbbells.

[chubbmann]

Today I maxed 200 on the bench press. Not too impressive other than then I started Mid July I could only do 135 4 times. Now I do 185 for my sets of 12/10/08/06/04. I still use the BB as I like to alternate so that my muscles don't get complacent and use the 45's to warm up then jump on the 65's then back to the 55's/45's/35's.

My pull down tricept excerise is nice too. When I started doing 80 lbs 12 times was tough and now I do 130 12/10/8/6 sets no problem.

I really wish I had some friends that were not such avid couch potatoes though. It would be really cool to have a work out partner to motivate and spot me...

[Eighth Wonder]

you do 185 for 12 and you max at 200? not possible

[chubbmann]

Is too, I just started on the bar. I have been doing BB bench press, inclines, and declines previously. And I was maxed at 65BB. When I tried to go higher my arms threaten to buckle, I don't have a spot, and the gym is 2nd story with the bank below very touchy about wieghts being dropped. I'll get higher, just give me two or three weeks and my max will be up to 220 easy on the bar easy...

[Eighth Wonder]

no

if you can do 185 for 12 you should at least be doing 250 for your max, 200 should be easy as hell. So either you are underestimating yourself like hell, or you can't really do 185x12

[chubbmann]

To be honest I have never seen how much I can acctually bench. Today I think I did too many at 185 to warm up and might have tired myself some. But then it could very well be a mental thing. A muscle head that I talked to at work said I should warm up with 135 just to get some blood in there then put 200, if it is easy to do one then wait a few minutes and try 225. I do chest again in a few days so I think I will try to max out again.

Still, 200 made me happy. This is my third time benching with the bar instead of the BB like I have been doing. I am looking forward to getting my weight up there soon.

As far as the mental thing I don't know how to break that barrier other than proving to myself I can do it. Wierd to think how much of lifting is mental..