Questions regarding DB Benching

[fixationdarknes]

I've recently switched from BB Benching to DB Benching, and have a few questions...

1. DB Benching feels like I'm doing flies, as compared to BB Bench. Is this because when I lower the DB's, my hands are a bit wide apart, and when I press up, they end up coming together? I'm just not really sure on correct form with it because with BB your hands stay the same width apart the whole time. How should I do them if I want to be able to press the most weight possible? I suppose I try to keep my hands wider apart during the press upward, but they just naturally close in for some reason.

2. I lower the DB's until I feel a pretty deep stretch in my pecs, virtually as low as I can go. I could probably go a tad bit further but the RoM feels very full to me. Should I not go so low as to stretch the pecs? Is that dangerous?

3. My shoulders (especially my right one for some reason) tend to feel a bit shakey during the exercise. Is this simply an effect of recently switching over from BB? Stabilizers and what not?

4. When setting up, I bring the dumbbells up and rest them on my quads, with my grip in hammer position. Then I sort of just fall backward while keeping the DB's tight, proceed to set up my arch and then press. It feels a bit weird just having my back sorta slam down onto the bench. Is there a better way of doing this?

Thanks.

[tom183]

1. DB Benching feels like I'm doing flies, as compared to BB Bench. Is this because when I lower the DB's, my hands are a bit wide apart, and when I press up, they end up coming together? I'm just not really sure on correct form with it because with BB your hands stay the same width apart the whole time. How should I do them if I want to be able to press the most weight possible? I suppose I try to keep my hands wider apart during the press upward, but they just naturally close in for some reason.

You should be bringing the dumbells closer together at the top. Here's a couple of videos showing technique.

http://www.coopersguns.com/videos/ex...l-bench-press/
http://www.exrx.net/WeightExercises/...enchPress.html

2. I lower the DB's until I feel a pretty deep stretch in my pecs, virtually as low as I can go. I could probably go a tad bit further but the RoM feels very full to me. Should I not go so low as to stretch the pecs? Is that dangerous?

I prefer to go as low as possible. It feels better to me to utilise the full ROM.

3. My shoulders (especially my right one for some reason) tend to feel a bit shakey during the exercise. Is this simply an effect of recently switching over from BB? Stabilizers and what not?

Probably.

4. When setting up, I bring the dumbbells up and rest them on my quads, with my grip in hammer position. Then I sort of just fall backward while keeping the DB's tight, proceed to set up my arch and then press. It feels a bit weird just having my back sorta slam down onto the bench. Is there a better way of doing this?

Do you train alone or with a partner?

[chevelle2291]

I've recently switched from BB Benching to DB Benching, and have a few questions...

1. DB Benching feels like I'm doing flies, as compared to BB Bench. Is this because when I lower the DB's, my hands are a bit wide apart, and when I press up, they end up coming together? I'm just not really sure on correct form with it because with BB your hands stay the same width apart the whole time. How should I do them if I want to be able to press the most weight possible? I suppose I try to keep my hands wider apart during the press upward, but they just naturally close in for some reason.

I do my IC DB pressing the way you describe. I think it really hits the chest harder.

2. I lower the DB's until I feel a pretty deep stretch in my pecs, virtually as low as I can go. I could probably go a tad bit further but the RoM feels very full to me. Should I not go so low as to stretch the pecs? Is that dangerous?

That's about what I do. I go until I feel a deep stretch in my pecs, which usually means that the DBs end up in line with my pecs.

3. My shoulders (especially my right one for some reason) tend to feel a bit shakey during the exercise. Is this simply an effect of recently switching over from BB? Stabilizers and what not?
Yea, probably

4. When setting up, I bring the dumbbells up and rest them on my quads, with my grip in hammer position. Then I sort of just fall backward while keeping the DB's tight, proceed to set up my arch and then press. It feels a bit weird just having my back sorta slam down onto the bench. Is there a better way of doing this?

I don't know how else you'd get in position unless you have someone hand them to you. But then Rory'll laugh at you.

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[Off Road]

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Haha...I hate when that happens

[chevelle2291]

Haha...I hate when that happens

Lol, yep. I figured I'd be a smart@ss and fill it with that message.

[Counterweight]

I bring them until they touch my shoulders, then I press them back up. It's always how I've done it, and it seems to work fairly well.

[TXFatboy]

As far as ROM, I go until the dumbbells touch the sides of my chest or very close to it. Do what is comfortable, but don't sacrifice form for weight.

I keep the dumbbells on my knees and rock back on bench, bringing my knees up and rocking the dumbbells back with my arms locked out. It puts me right into a pressing position with the dumbbells in the air. Kind of like starting with a barbell off the rack. I have done this with dumbbells as heavy has 140 lbs. each with no problems.

[fixationdarknes]

Aight thanks everyone, that helps a ton.

I keep the dumbbells on my knees and rock back on bench, bringing my knees up and rocking the dumbbells back with my arms locked out. It puts me right into a pressing position with the dumbbells in the air. Kind of like starting with a barbell off the rack. I have done this with dumbbells as heavy has 140 lbs. each with no problems.

Can you describe this a bit more in detail? I'm having trouble imagining. So you use your knees to drive the DB's upward? Doesn't that still leave you with about half a press to do before reaching the top/start of set? Also, do you find it unsturdy at all to have your legs in the air when going back?

Thanks.

[TXFatboy]

Aight thanks everyone, that helps a ton.



Can you describe this a bit more in detail? I'm having trouble imagining. So you use your knees to drive the DB's upward? Doesn't that still leave you with about half a press to do before reaching the top/start of set? Also, do you find it unsturdy at all to have your legs in the air when going back?

Thanks.

It doesn't feel unstable at all. Now when you get upwards of 120, the dumbbells feel heavy no matter what. However, I couldn't imagine starting a press with 120s or heavier off my chest.

I sit with the DB on my knees and hands in a hammer curl position. I then lay back, but keep my hips/legs bent as if still in a seated position. As you are laying back, lock your arms out, and the weight shifts from your legs to your arms. If the arms are locked, they will support the weight. This is all one fluid motion and should be practiced with lighter DB to get the feeling. I works well for me. I can even reverse this move to get back to the seated position with the DBs, but that's a different story. I would love to post a video if I can a some point.

[fixationdarknes]

Okay cool. Thanks again everyone.

[Behemoth]

I don't know how else you'd get in position unless you have someone hand them to you. But then Rory'll laugh at you.

There's legitimate reason to have a spotter hand you weights at times but the comment I made you're referencing was directed at those who never learn how to set up their own lifts and basically couldn't lift without a partner. I think thats silly. If you can deadlift and rock back your weight youre gonna do for reps you shouldn't be pressing it. If you're going for a DB max or something then by all means take the gerber route.

[chevelle2291]

There's legitimate reason to have a spotter hand you weights at times but the comment I made you're referencing was directed at those who never learn how to set up their own lifts and basically couldn't lift without a partner. I think thats silly. If you can deadlift and rock back your weight youre gonna do for reps you shouldn't be pressing it. If you're going for a DB max or something then by all means take the gerber route.

I know. I was just busting your balls.

In other news, I sprouted one nad hair during squats today. Pics to follow.