Just want to know why in most routines it says to use a bb on flat bench but when on incline or shoulder press they mostly say use db. I read on here that if you have long arms use db's on flat and since i have been doing so my stagnated bench has started to move again.
You can use whatever you want. Switch it up now and then if you want. If one way is helping you progress more than the other, stick with it. You're not confined by BB only bench press. Nobody is holding you at gunpoint.
"The only easy day was yesterday."
The use of DB's got me over my plateau with the bench press.
Yes its more the reasoning or theory behind why routines are written that way that interests me. ie, flat bench is nearly always written as bb but incline and shoulder press with db.
Is it because,
Using a BB:
A spotter can get close enough to help you?
You can get through bench workout quicker?
It has always been proven to get better results?
Its easier for a beginner to learn on bb?
No, it's just a personal preference. Use whatever you like. Don't overanalyze it. If you want to get down to it, you want to use movements that allow you to move the most weight. BBs allows you to move more weight than DBs, but it's good to switch them up now and then and DBs are harder to control than BBs. Just switch them up. They will both make you progress.
Also, BB bench press is a compound move, which is what most of your routine should be made up of. It allows the most growth, but like I said, switch them up every now and then.
Last edited by sCaRz*Of*PaiN; 11-24-2007 at 11:38 PM.
"The only easy day was yesterday."
most routines use bb flat bench because most people use bb flat bench press numbers as a test of "strength"...which it really isn't...
example: wow you're pretty big, you must workout...how much do you bench?
Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse
Any man under 200lbs is a woman - RhodeHouse
Its easier to use more weight with the Bench Press.
the db bench press is probably a better exercise-
the first place a newby runs to once he gets a membership is the flat bench to see where he rates,but it's not till you start workin heavy db flats and inclines that you're gonna see the real gains in size and strength
heavy db work is more or less advanced compared to just laying underneath a barbell....
a lot more stabilizers involved and overall upper body strength required
Last edited by geoffrey; 11-25-2007 at 07:39 PM.
ive heard that the more weight you are moving the more muscles are called in to action and that your cns will adapt quicker to moving the bigger weights. this would be in favor of doing bb press. db press is still good though because each of your arms are pushing independently and will help symmetry, etc. for me personally i switch it up every 3 weeks or according to any special training im doing at that time.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
With DBs its harder cause you gotta balance them on each arm. The barbell makes balancing easier thus less distraction and wobbling.
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It's all about the benjamins....
And so it came to pass...
Weight: 85kg/13 Stone
Status: Just Lifting, eating and sleeping.