Dumbbell female bench press reddit. Lat raises hit a totally different shoulder head.

Dumbbell female bench press reddit Many people do not feel the flat bench press because they just don't know how to do it right, I suggest you start out with the incline bench press, it's easier to perform. In addition I alternate between doing incline bench and incline dumbbells. I haven't done a chest fly since the cable arm machine became common. Lat raises hit a totally different shoulder head. Also, I couldn't bench press a heavier weight the other day. I’ve spotted two different female Crossfitters who both bench press just North of 150# for work sets and that de-Bros the room more effectively than a man squatting 400# or deadlifting 500# does. However, just like every time I bench press, I finished with my shoulders hurting and being really sore. You should be doing lat raises regardless of the way you dumbbell press unless you want uneven shoulders. In general, as you increase weight on dumbbells you need an entire new dumbbell instead of being able to combine multiple ones. I’ve done strength training in the past and loved it but did anything but bench press. I'm the opposite. That can mean you stick to incline or swap it out for a different movement entirely. The beginner dumbbell bench press is 15-20 kg each. FTFY. I found the more muscle I had, the easier it became to activate during the bench press. the pecs are responsible for shoulder flexion across the chest and shoulder adduction - so make sure you are doing those movements against progressive resistance and your pecs will grow. Doing it in addition to barbell bench is great. Of course a person should be able to 'push' more weight using a barbell press, because as you say the range of motion is significantly less than what is required for a dumbbell press. I saw that the 'average male bench press' fittit survey is at a whopping 186 lbs (so basically a lot of people here bench press two 90 lb dumbbells?). Both the Sternal and Clavicular heads of the Pectoralis Major transversely flex the shoulders during the bench press (Lauver 2015, Duffey 2008). Also, apparently if you don't do the kneel-on-a-bench dumbbell row properly, you can get a hernia. Can barbell press 160x5, but can't press 50s with dumbbells. I do barbell on the heavy bench day with incline dumbbell, then on heavy overhead press day I do dumbbell bench with barbell incline. If it’s incline bench then it’s a little less impressive, and flat bench less impressive still. Bench does stuff all for me but im 6 foot 7 and one of those lean bodies that refuses to build mass IMO, you can get a pretty good strength training workout with a set of dumbbells up to 50 lbs! FitnessBlender is a great resource, and has lots of total body strength training routines using dumbbells that will really work up a sweat (along with some more targeted isolation-type routines). 500K subscribers in the GYM community. I am overweight and not very muscular. The pectoralis major muscle has two sections that are named for the bones they attach to – the sternal portion attaches to the breast bone and makes up the bulk of the muscle fibers, making up the middle and lower section; the The typical answer to my bench is stalling, what can i do is : eat enough and get in a good amount of protein, sleep enough, try some other exercises (dips weighted/assisted, dumbbell bench press, incline bench press, tricep extensions), change your rep scheme from time to time AND bench more often ! Once you've added 15-20 lb to your barbell presses, you should be able to move up to 55's on dumbbell press. It's easier to get into position for bench so you're not limited in that regard. Please see the r/Fitness Wiki and FAQ at https://thefitness. For reference, right now I just have 1 warm-up set (after stretching): 30s @ 10 reps This is what I'm doing on the Reddit PPL. FWIW, I usually do a bench variation 3x per week, and a DB variation a2x per week right after my main barbell bench movements. Dumbbell bench on the floor will provide some small stimulus, but not very good for growth because you're significantly restricting the range of motion. The way to build a good bench press routine is to start by getting in a lot of bench pressing. If you want to target glutes, floor glute bridges with a dumbbell on the hips. Source: I dumbbell bench 2x45kg dumbbells for 3 sets of 10 and am going up to 2x50kg next week (roughly 220lbs total) As someone who is waiting until tax time to get a proper rack to do barbell bench, you can definitely gain with dumbbells. These are perfect for growing the upper part of your chest (your pectoralis major) and will 100% help increase the size of your chest. Lift your lift and don’t worry about others. Lw/hr means low weight/high reps (hypertrophy/pump) Its looks something like this: Week 1 Day 1 8x3 bench and accessory work Day 2 Flat dumbbell press 5x5 Week 2 Bench 3x3 Day 2 Incline bench 5x5 There is non-trivial overlap between bench press, inclined bench press, overhead press, and triceps, but you can max out each of these muscle groups independently while still having recovery capacity left for the others. What's the best way to approximate a set of regular barbell bench presses with dumbbell and machine bench presses? For example, if I want to approximate 3x5 bench press, how would I do that with my current equipment? Thanks. The typical answer to my bench is stalling, what can i do is : eat enough and get in a good amount of protein, sleep enough, try some other exercises (dips weighted/assisted, dumbbell bench press, incline bench press, tricep extensions), change your rep scheme from time to time AND bench more often ! You're not quite getting full range of motion on both your incline and regular BP, don't be afraid to drop the weight slightly to get that full range. Aug 2, 2001 · I'd say the dumbells have far more stabilizing. I’d say aim to bench your body weight. For me chest press machine is completely different from barbell bench press. I’m 36 and have been lifting since I was 16 and it’s taken me 20 years to bench 455 it’s just what you can do. Currently at my gym, the next dumbbell is 45kg, but with my current strength I'm unable to lift 45s off my chest to get in position for the next rep. I have breast implants and I don’t want to build too much muscle in my chest (makes the breast implants feel harder). I started with no chest at all and my bench was terrible and I only felt it in my triceps. I usually do 4 sets, bump up to 95's for the 3rd or 4th set; usually 3rd set. He said it’s way tougher on the smith machine. I focus on strength with the bench press and hypertrophy on the dumbbells. Work on triceps more? fuck I miss dumbbell press but my gym only has 100lb dumbbells. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! I started doing dumbbell bench as accessory work and it really helped me improve my bench. You can do single arm db press for stability, standard bench press with db's, or press the two together to do close grip bench. With the Dumbbell variation you'd accomplish similar range of motion and bring the dumbbells really far down. I also don't use Smith for decline bench specifically. I'm 5'0" and 108 lbs. Consider stating with a dumbbell bench press, same tips as most others. Romanian Deadlifts with dumbbells would be your go-to for hamstrings. Not to get preachy, but the only thing preventing your from your bench goals (aside from injury) is you. I can bench more weight on barbell than on dumbells, though. A flat bench is all you need for chest, and I strongly stand by that comment. It’s a marathon not a sprint buddy. which makes more sense. There have been many times that a certain exercise messed with me no matter what, that felt good later after doing an alternative for many months I’m trying to get back into the gym. 474 votes, 111 comments. Essentially you should be doing both. Day 2. I wouldn't say one variation is necessarily better than another. It's hard to find 150 lb dumbbells, and even harder to wrangle them into position. Only thing was keeping consistent. I'm now up to 95 lbs. Day 2: Chest, Triceps, Delts (BENCH PRESS, military press, lateral raises, dumbbell chest press, incline chest press, straight bar tricep push down, overhead rope extension, and chest flies) Day 3: Glutes and Hamstrings (barbell pause squats, dumbbell RDL, glute focused split squats, hip abduction, hip thrust, hamstring curls) I've stalled on my barbell bench press. I feel that the reason you can’t bench the bar is that you don’t have good form. If he wants to bench press a barbell, let him bench press a barbell. I strongly suggest putting a plate under the regular bench which should be more than enough. I have read that dumbbell bench press is just as good as barbell, just may take a while to get used to using the heavy dumbbells. it’s a very different feel too because at the bottom of a barbell press, the weight is resting on your chest, whereas at the bottom of a dumbbell press the weight is still stretching your chest. Remember all these things are just TLDNR: Do barbell bench press, get good at it. pressing The Pectoralis Major is the primary muscle used in the Bench Press. Can do 100lb dumbells for 3 sets of 7. I almost always bench with dumbells, because the barbell section is often already in use by someone else. Took me about four or five months to get up to the empty bar, I think. Doesn’t require a spotter or safety arms. Bench press more frequently, and do it for more sets. I did regular bench press but wanted to see how I would do last week on the dumbells, and I'm happy. I started out with 55lb dumbbells early this year, and at that point I had a spotter. true. Arching of the lumbar spine is normal, fine, and absolutely legal in lifting competitions. 1. My home gym has a bench press machine, adjustable dumbbells, and bench, but no bench rack. For your bench, just do 3–5 sets of however many reps you can: up to 5 obviously. I honestly think for getting into position for press a barbell is much easier. My favorite has always been seated dumbbell press by a mile. Again, a lot of videos on that exercise. So also the prime muscle group worked during the bench press is the chest, there are certainly better exercises that isolate the chest more. I've never been a particularly strong presser (bench or overh I can bench press 70 with reps (I’m 125lbs for reference), but to be honest, I don’t do it often (like once a month). From what i see ,front chest alignment isnt 100% optimal and front delts take a bit too much load. Also, try to keep the dumbbells slightly in front of your body (not behind) to prevent unnecessary shoulder strain. I’m impressed when I see a female bench pressing more than 135# because it’s pretty rare. With dumbbells you're a bit more limited, though. You can go insanely heavy on a floor press as well. It has a bit more side delt activation than barbell due to the plane of motion (not as much anterior loading + wider grip) and more importantly it feels so much nicer for my body (wrists, back, etc). If it’s a shoulder press then yeah throwing up 110s is really impressive. If I focused on increasing my dumbbell press it'd go up. I train biceps and triceps once a week on the most appropriate day. Deadlifts/back. Dumbbell Bench is a compound and so stronger accessory muscles will help you a lot in building a stronger compound. I went for 3x5 @ 200lbs last week and in my last set I failed the last rep each time. Aah yeah, it’s tough. Just laying flat on the floor limits your range of motion because you can only come down to where your elbows hit the floor. Depends on the lift. Over time, increase the weight and go to 10-15 Rep long sets, then 8-12, then 6-10, then make the transition to Bench Press. I'm benching 110 and I do dumbbell bench with 30# dumbbells, that way I'm not killing myself with it, but rather working on the stabilizing muscles and increasing volume. Dumbbell Squats 5x5 (dumbbells held at each side) Dumbbell chest press 5x5 Single dumbbell rows 3x8 And accessory work for the muscles I especially want to build (abs, biceps and triceps) Dragon flags 10x5 Dumbbell equivalent to close grip bench press 3x8 Tricep overhead extensions 3x8 Standing dumbbell curls 3x8 More volume can be beneficial but that sounds like a whole lot of pressing and not much else. Normally with a bench press you'd bring the bar all the way down to your chest. Chest Assisted Dumbbell Row + Dead lifts (same weight) build forearms and burns those traps - just a variation in my training. If you're plateauing early on with shoulder press, you can try variations like Arnold press, or military to break through. Before, I was really struggling, especially towards my later sets, to get that first lift-off with dumbbells on my bench press. Bench Press + Bicep curls When was attempting a max barbell bench I felt weak in my biceps. I do 3 sets of weighted dips on wednesday and 3 sets of overcross on monday. Two months down, I'm lifting 10lb for the shoulder press now. Month-long+ stalls are common. My technique isn't good, and I'm not used to using dumbbells, so it's lower. Users with the blue flair "Friend of the sub" have not verified lifts but Arnold press is almost entirely a front-delt motion. My guess: weak shoulders holding me back. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Squats Kinda hard to answer this because incline dumbbell press is more of an accessory movement for bench press, not the other way around. On dumbbell press you can be sure both arms are doing equal work. I typically do 4x8 or 4xRTF (reps to failure). 5'11 and 270lbs. In learning my limits with bench press and not using a spotter, I also taught myself how to properly escape. If you could barbell bench 100kg, you will likely be dumbbell benching 30 - 45kg dumbbells. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!. It took my quite some months to get to 100 lb bench press (two 50 lb dumbbells), and the higher I go, the longer it takes to go higher--at this point I'm at 90 for reps on dumbbells compared to 190 on barbell press for reps. Heres why. That being said supposedly dumbell overhead produces more muscle growth than the barbell variation. A community for Redditors to discuss any topics relating to general fitness; with an… And yes, using a barbell is a little "easier" on the chest, because you can use both sides at once. Don’t go heavy yet though, not yet, keep training 12-20 Rep range for each set. I don't mix up my overhead press though since I used to do seated dumbbell for so long I'm working on barbell form and enjoying the core workout that comes from standing. Even if you get a bench I'd still keep it in your rotation of accessory movements. At the end of the cycle I did an evaluation and deload. For maximum horizontal pushing strength, most people will find it easier to simply bench press. As far as arching your back: You could start by sitting, get the weights into position, then stand (basically squat), then do your shoulder press Or you could switch to barbell for this lift. So out of frustration and an attempt to get stronger by switching things up I moved to dumbbell press. I haven't tried to bench press for years but at my strongest, in my 20s, after years of strength training, my 1 rep max was 75lbs. Decades of research, powerlifting and bodybuilding support this. There are studies showing that barbell work tends to emphasize triceps more than chest and deltoids in bench press and press, respectively. Push: Bench, Incline bench, Dumbbell ohp, Push ups, Fly's (I like to do shoulders here too), Tricep push downs, Dumbbell bench lying on the floor Pull: Deadlifts, Barbell rows, Those barbell rows where its in between you legs and attached to that floor thing, Pull ups, Lat pull down, Inverted pushups, Bicep curls for a lot of women pretty much everyone, any increase in OHP is reason to celebrate. dumbbells for 3 sets. It was not too hard and I finished it with a minute rest max between reps. Trying to control the weight as much as I can and dropping it to the chest. You also have to perform each press from a dead stop, so there is no momentum or stretch reflex. Training your upper body won’t make you look like Arnold and the whole “lifting weights makes women bulky” bs is one of the single most pervasive gym myths around. I usually use dumbbells to do my bench press, because my apartment gym doesn't have a barbell. Squats bench and overhead press. Just remember there is always some 15 year old out there repping your max. If you can bench press dumbells that weight 45lbs or more (added together so two 25lb dumbells in each hand equals 50lbs total) then you can bench press the bar. each side, you should be able to press more than that using a barbell. Normally, you can set up your form, unrack, wait a second to settle, take a huge breath, and then as you lower the weight, your muscles stretch and the pressure builds, which makes it a lot easier to push the weight back up. In fact, for most women, we’d recommend the dumbbell bench press over the barbell bench. Look up bench press form videos on YouTube. Cables are awful for bench substitute. Doesn’t require bench. Edit: mahdi’s form videos on the app did not help me at all A place for the pursuit of physical fitness goals. So for the barbells, they are usually 35-45 lbs. Doing an isolation exercise will properly allow you to work the chest alone. Does anyone have any suggestions for how I should warm-up to get the most out of my dumbbell bench press? Of course I stretch before starting, but I'm talking about how I should structure my warm-up sets, how much rest between warm-up sets, etc. Update:: ITT: "Boston accents lol!" "Hurr durr I knew that already! So there, dummies!" Upvotes Never change, r/fitness I found that mainly focusing on progressive overload on BB flat bench helped me go from repping 27. I would recommend lowering the dumbbells back to your shoulders, as the shoulder muscles work more at the lower end of the range of motion. I love overhead pressing but getting that thing to move is an absolute grind. Imo, it would be better to swap one for a dumbbell variant, then add in some flyes to isolate the chest. 5 lbs on each hand on a seated shoulder press to 45lbs. I do both. A community for Redditors to discuss any topics relating to general fitness; with an emphasis on barbell & dumbbell lifting, as well as calisthenics (bodyweight movements). There will be plateaus you just have to push through and some day suddenly you'll do a few reps more and maybe try the heavier weight. On chest days I always do both bench press (my first chest exercise no matter what) and flat dumbbell press. i know for me the barbell just doesn’t feel right. When doing barbell press, you should be able to lift more than whatever your DB press is times 2. I think female fitness programming is different to account for differences in various factors. I feel like chest is the one muscle group I can not really get the sting into very easily. Day A: Flat BB bench -> Incline DB bench -> BB Military Press -> EZ bar skull crushers Day B: Incline BB bench -> Flat DB bench -> Seated DB shoulder press -> close grip BB bench Sometimes ill start with DBs just so im fresh to put up 105s on a good day. Barbell bench will give you the chance to push greater weight and develop more strength due to engaging the larger tricep (2/3 of your upper arm being this muscle). I will switch to barbell for my primary chest lifts when I can hit 12 reps of 50kg w. You will eventually be able to do 5x5 or 3x5 and can then add weight. 30 kg dumbbell can be compared to 80-85 kg barbell bench. High Rep training is good, and hell, it’s what all beginners should start with. Any exercise performed correctly can build good muscle. The PF benches are at too much of an angle. Your chest should be PUMPED after say, 3x10 reps, and if it isn't then something is wrong. Goblet squats, split squats, or reverse lunges are all fantastic quad exercises. 102 votes, 35 comments. The thing is, though that in nsuns 5 3 1 i am doing 18 sets of bench, 8 sets of incline bench and 8 sets of spoto press per week which already is a lot. But it can be hard to get into position for dumbbell bench press and with heavy weight if your stabilising muscles aren't strong enough you risk the weight going in odd directions like falling across your chest. I'm physically disabled though and havw below average upper body strength for a female. It may take longer, you may shoot through quicker. It is true that BB bench and DB bench are two quite different exercises. i have bad elbows (a recent break) and very crunchy shoulders, so i like the freedom of db bench press. I've even done just 6-8 or 8-10. my favorite isolation movements are flyes which work flexion across chest and a reverse cable lateral raise (like a lateral raise but resistance coming from opposite direction) which work adduction. Floor press and dips will help build a great bench and a big chest, shoulders and triceps. Try the Arnold Press on top of your normal dumbbell presses for an extra stimulus. Dumbbell for stability and really works well for lagging chest, hits chest harder than barbell Barbell just if you want to lift more weight with less use of stabilization muscles Reply If you're doing 25 lb standing press, you have pretty strong shoulders. I do a two day split, I run it for 6 days and take a day off. You can overload the weight since there is no danger of your elbows extending behind your back because you're on the floor and really focus on the eccentric part of the movement, bringing the weight down. Fully support the first half of the answer, disagree with the second piece of advice regarding dumbbells constituting <= 25% of your workout. I also did another chest day during the week focusing on dumbbells. The difference between chest press versus bench press is the former is a machine, whereas the latter is done with dumbbells or a barbell. Bench press or dumbell press both. Their library is quite large and almost all are totally I'm currently doing a 4 day upper/lower dumbbell only split as I don't have a gym membership and my apartment gym only has dumbbells/machines (the gym in the other building has a smith machine, not sure if there's a squat rack or bench press - tbh I've never gone into that gym lol). The last time I failed I managed to barely rack the right side of the bar, but I couldn't get the left side racked so it was really dangerous and lopsided for a second and my buddy ran over to help. Great movement. That doesn't mean I can dumbell press 135s, cuz that'd be insane. I do barbell bench presses I guess because it's in starting strength which I'm following, it's sort of the more standard exercise (how much do you bench, brah But sometimes it just means you need to stay off the flat dumbbell press for a while. 48% more than they can dumbbell which is why I said 30kg dumbbells is equivalent to 72kg bench press (30kg * 2 * 1. I would say the best thing about dumbbell bench is that you can do drop sets by just grabbing a different pair. I like incline dumbbell rows cuz I can work both arms at the same time. Pectoralis are utilized the greatest in the lower portion of the decent phase and the early portion of the lifting phase. I’m a 130lb female, and had a dude knock me at the gym for doing my bench press with 130lbs- 65lb weights in each hand. So if you only work on DBP, your BBP will not improve much until the total dumbbell weight gets close to the total barbell weight (ie. However, a dumbbell bench press is different from a bar. The push-up can be performed anywhere with zero equipment, whereas the bench press needs at a minimum a bench, a bar, and some weight plates. I personally believe that once pectorals are exhausted with dumbbell press, triceps carry the exercise further in bench press. My gym also has a machine that simulates the bench press which you put weight plates on (has an 8lb starting weight). Reasons why flat bench press is a good movement; Ease of progressive overload Its a compound movement with a good range of motion You can train it heavy Incline bench press can do those three things just as well and is a great replacement. Maybe you just need more practice. Started training bench 6 months ago and was able to do 55 lbs. I can bench about 275. Plus it's easier to load up heavy weights on a bar. Straight women often ask if bench will make their breasts smaller, or they just seem to be insanely self-conscious about it in general. To exemplify: I'm doing dumbbell press with 15kg at a point where I should try 17kg on each arm, but I probably won't be able to pick them up, ajust my form on the bench and put the dumbbells back on the floor as well or as comfortably as I should. I always like to get my main lifts and compound shoulder + triceps movements out of the way. Range of motion is great in bench, other than maybe not great for shoulders. Incline (45°) dumbbell bench 5x5 Flat dumbbell bench 5x5 Decline dumbbell bench 5x5 Dumbbell pullovers 5x5 Dumbbell flies 5x5 Hex press 5x5 The question is, is there a rule of thumb for which bench press (incline, flat, decline) a person should be able to lift the most? The least? It was chest day today, and I like always use a barbell for bench pressing. They're great for bench press for example. I usually do 12-15 reps per set. Flat bench – the standard/”default” bench press Start out flat on the bench with bar directly over your eyes (with spotter) or over your nose/mouth (without spotter), feet flat, butt and upper back planted firmly on the bench. The Bench Press Bench Press Form and Variations. But you don't bench for shoulders. When you work the bench, it is a compound movement- meaning, you are working multiple muscle groups. Something like: Flat Barbell Press Incline Dumbbell Press Decline BB or DB Press Cable Flyes I think dumbbell bench press is the superior exercise, though I acknowledge dumbbells are cumbersome to work with especially at high weights, and that 10 lb increments is very non ideal. the stabilizers are no longer the limiting factor). If I tried now I would break something. Do not worry, just keep doing it I have significant weakness in my left arm due to a metal plate from fracture days and in the beginning a 6lb dumbbell was all I could do. But for smaller weight exercises (lateral raise, curls, etc) the rep range "width" may need to be bigger since the room for progression is a lot harder. I was doing dumbbell squats with adjustable dumbbell handles and barbell plates for a long while. Your back can be done with a Staggered stance Bent-over Row type exercise. The biggest difference for me is that the Hammer Strength Bench Press starts at the bottom of the rep. Dumbbell bench press is great. Now I'm at 80lb dumbbells, no spotter. I'm currently doing 40kg for 4 sets(10, 9, 8, 7)reps. dumbbells feel much better, and i feel clear activation in the right places. Like most women, I was afraid to train chest habitually, but it’s an essential muscle group to train to avoid injury and helped further improve shoulder and tricep exercises. Also harder to set up dumbbells. If you want to show your bench some love definitely add in some accessory work to target weak areas- close grip, tricep work, dumbbell bench, dumbbell incline bench, etc. Today I decided to bench 50kg for 5x5 (normally do 40kg for 3x15). If you can’t bench the bar, you can use dumbbells. I feel that incline bench has a big carry over to my comp bench. Me personally I don't use the Smith machine unless it's for upright rows (trap warmup) or for the occasional bench if benches are taken up. At first there was a significant difference between what I could lift, but I worked at it and eventually got my strength up. Once you determine the optimal amount of sets you need (every lifter is different and things like lifting experience, total strength, lifestyle, even gender can affect this. Even clients who are easily able to work past the stigma of women being muscular and take weightlifting very seriously tend to be reluctant to bench. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! You can do some pretty good chest exercises on the floor with dumbbells such as eccentric floor flies. It took me some practice to get it right, but once I did, I've found it extremely useful. I made sure my form was on point, then also added some chest accessory lifts like cable flys, hammer strength press and incline dumbbell press to hep build the pecs up. If you keep working at it, gains will come. Not benching is generally a poor way to build your bench. 2048 =~ 72kg). Sep 14, 2023 · You don’t need to bench press at all. Adding it in after you do barbell beooh barbell bench well improve your bench but just doing it by itself and not including barbell bench will not improve your one rep Max on a barbell benchrest because it's an isolation movement it doesn't hit enough muscle groups to strengthen the overall press the barbell does And I tried that years ago because the hardest lift for me to strengthen was bent over dumbbell rows – 4 sets pull ups or chin ups (assuming you can find a bar to do them on, otherwise single arm dumbbell rows with your elbows tucked close to your sides) – 3 sets dumbbell shrugs – 3 sets dumbbell curls – 3 sets Day 3: Quads, Hamstrings, Calves Dumbell bench press beginner weight? Tonight will be my first night at the gym, Im going to be focusing on cardio and chest. The main muscle group worked by the bench press is the pectoralis major, which is the largest muscle in the chest area. Easier to make smaller jumps in weight on bench. A dumbbell bench (combined weight) is usually anywhere from 10% - 40% less than your bench. My guess is this: Your dumbbell bench press (DBP) is lower than your barbell bench press (BBP) because it requires you to stabilize the weight as well as lift it. Has a more natural range of motion. If you stick to the program and continue to push yourself, you'll progress pretty fast. 7K votes, 155 comments. Beginner doesn't mean literally the first day at the gym. Dumbbells can mess up your arms if you fail badly. Also, from 10kg db bench press to 16kg db bench press in the same time span. Doing it instead of barbell bench may pay off in the long term, but is unlikely to result in an immediate 1RM increase. I've suffered left shoulder pain my entire life in the AC joint region. Some tips: Ensure you're shoulders are pinned back to the bench as to protect them and to engage your Does anyone else prefer doing dumbbell bench press with lighter weights? I can do the movement with 80lbs dumbbells but I prefer using the 50s-60s and really squeezing the crap outta my pecs while doing a slowed and controlled movement. However, if I had to pick 3 or 4, I would go with exercises like dumbbell close grip press, reverse grip dumbbell chest press, and incline and decline press, and dumbbell fly. Anywhere from 6-12 sets per week works well for most. Thank you for this post confirming what I already suspected (ps I had no response to him, I try not to waste energy on stupidity- i need that energy for me). I suggested the smith machine as a good start to barbells. Today is my first day back in the gym after the UTI week from hell and I am dreading bench. It’s best to experiment), plug them in to your weekly program. I'm certain it's a genetic defect because my father and his two brothers have suffered from the same pain in the same shoulder. If for some reason you can't or won't do barbell presses, there are magnetic fractional plates you can stick on either end of a dumbbell, so you could go up in 1 or 2 lb increments instead of 10 lb (5 lb per dumbbell). My other gym has a foot break on their 90 degree bench to prevent slipping out. I did shoulder press twice a week (once in three days) with 6,8,10 reps. Doesn’t require a barbell and barbell plates. Edit -- I wish I could challenge all of you down-voters to a strength contest, to a body-fat percentage contest, and to some kind of context that measured and compared muscle development and vascularity. I haven't tested flat bench in a while but hit 345+120 in chain 2 wednesdays ago, 500 floorpress last wednesday with a slingshot, and 150sx10 flatbench dumbbells bahahaha such arbitrary variations so no direct comparison. Ultimately both are great exercises. However, when I first started lifting I couldn't move the 45lb-barbell and started bench pressing with dumbbells. My wife’s personal trainer started her with this until she could comfortably perform the barbell bench press for reps. I got up to 140lbs before I realized that I could use my bench press rack with the attached adjustable bench to squat (It's not ideal, but it works if I tip the bench all the way backwards). How many sets of could i still add im there and on what day? Upping volume on barbell would increase your bench faster. Remember that this exercise is an accessory lift that you're doing for hypertrophy in your chest, not to move as much weight as possible. Dumbbells are decent, but imo more injury prone with them due to instability. Flat Bench Dumbbell Press: 1x10 1x8x 1x6- The first set is a drop set; do 10 reps at your heaviest, immediately drop 10lbs and do 8 reps, immediately drop 10lbs and do 6 reps 2x10- The next two sets are at whatever weight your middle weight was (the weight from the 1x8) Incline Bench Dumbbell Press: 3x5 at your heaviest 3x15 of half that When I started up again a couple of years ago I found a basic beginners dumbbell program on the Muscle & Fitness site, it was a pretty simple 3-day split: Day 1 Chest & Triceps Incline bench 4 sets Bench press 4 sets Chest fly 3 sets Skullcrushers 3 sets Tricep kickback 3 sets One arm seated tricep extension 3 sets Able to incline bench 45kg dumbbells* for 8 reps, decline bench 50kg dumbbells* for 9 reps and for flat bench, 50kg for 7 reps (all best efforts and PRs). Members Online unoriginal-username6 the dumbbells allow you to move both arms freely, instead of in one conjoined movement. But only doing BB bench could lead to this instability you mentioned and can som For reference, your hands should be roughly in line with your chest (like they would be in a bench press). Old cable crossovers were tough at a busy gym because you took up two stations basically but I just wouldn't waste my time now with flys. Jun 17, 2021 · A combination of bench press, incline bench press, cable or dumbbell flyes and push-ups is the variation and difficulty you should be aiming for. 45lbs is most common. For the best sting I do machine pec flys and just contract them really well at the front for like 2 seconds. The question is which is better. Or, if you like the bench press and think it's helpful, then do both dumbbell presses and flies and hit them at the different angles. There are a few factors. Secondly, with something like bench press the amount of weight you can press quickly outstrips the amount of weight you can safely get into position (at least for your average sized guy). Still progressing, albeit much more slowly now. It will be more towards the -30% to -40% range if: You haven’t done dumbbell bench in a long time. As long as it isn't counter to your goals, I don't see why you need to bench press (flat). Dumbbell bench can absolutely make you stronger. Day 1. One thing I've not seen anyone mention is the accessory muscles worked. So I would look up how to avoid that one day. A note to OP: Users with green flair have verified their lifting credentials and may be able to give you more experienced advice on particular lifts. Have a big goal, but break it down into smaller, obtainable goals! So if you can do 20kg dumbbell press for 8 reps now, go away and do bench, flys etc for 2 weeks, come back and go for 9 reps! Once you get 9, go for 10 reps in another 2 weeks. This would be like saying, "I think flat bench and then tricep extensions are better than incline" Dumbbells are indeed good for stabilising muscles. Make sure you're training your triceps and shoulders and getting them stronger. This post is flaired as PR/PB. Imo, that is absolutely essential. Dumbbell Pro's: Dumbbell press does have an increased ROM that I personally feel hits my chest a little better. Until you're benching the 100's (or whatever your gym maxes out at) with ease and need to go up, there's no reason you can't use them and do just fine. . First and foremost, I usually can sense when I only have 2-3 clean reps left before my technique starts breaking down. Also, this is from a male fitness perspective. The heavier dumbbells at my gym go up in 5 kg (10 lbs) increments, which is quite a big jump when I'm using 30-45 kg dumbbells at the moment (depending on the rep range), so I like to first do two arm dumbbell bench press until I reach the top of my rep range for each set, then switch to alternating presses until I again reach the top of the I hit 185lbs bench press and plateaued for what seemed like forever. I’m trying GZCLP but haven’t been consistent because I’ve been battling a recurrent UTI that has kept me out of the gym. My 2c for what it's worth. And I noticed that queer women never had an issue with it. Keep doing DB bench press or variations during your microcycles, you'll keep getting better at both. The bar can be good for military press too, dead lifts squats, bicep curls, i dont think bench is that good cant go too quick with adding weights on your bench cos youll hurt your joints anyway. No, based on this study, people can barbell bench 20. A barbell is 100% safe if you bench with safeties. I also feel like I feel my chest more when benching with dumbells instead of a barbell. Yes you can do bench press as a girl. I think your goal is definitely attainable with consistent training! 3 months ago I started following nsuns 4 day split at which point my training max was still only 65 lbs, so in the last 3 months following an actual program I've gone from a training max of 65 Your knees should still be supporting the weights up in the air. It's not that big of a deal, this was just a matter of the weight pressing me down and out of the bench. If you were to bench or even dumbbell press to correct depth your elbows would come back further. It’s also a pain to kick the dumbbells up into position. I usually start my clients on dumbbells for all the reasons you mentioned, but those reasons will also put some limits on the absolute strength that can be developed, so I also have clients do barbell once the foundation has been established, but still use dumbbells as well. The bench press and dumbbell bench press are better. wiki for help with common questions. I've been lifting 7 months. It gets really tough with dumbbell overhead press when you start getting to higher weight dumbbells to get them into position. For bench press I think 6-9 or 9-12 is great. It'll be easy at this point to push the dumbbells straight up, rotate them into position, and start your set. Tips to "feel" bench press or dumbbell press? So, I (14M) have been lifting for close to a year now and my deadlifts and back squats have been steadily increasing (DL = 185×8×3 and BS = 180×5×3) but my bench press seems really lacking (85×5×3). I just realize I can’t do any more reps. I don't know the scientific background though, it's just how I feel. The question isn't "can you build good chest muscle from chest press". Form isn't bad BUT you need to retract your shoulder blades a bit more+arch your back a little bit more or lower the bench a tad. Flat bench I've done 391 in comp last march. Meaning, if you dumbbell press 15 lb. Archived post. kaye ioqq uko lqacsm euycfn wdg yejcz tslwl cus ehzwwk