i really think i need to do some speed bench work. also, i really dont want to quit doing my db presses which i wont be able to do if i add close grip speed bench (actually, i quit doing db presses when i got my rack, but it has been just to get used to the movement of a barbell). well, my chest/shoulders seem to be by far the limiting factors (which is odd because ive been using db's solely until a month ago when my rack arrived) my triceps are a major strength, in that if i can get the weight a few inches off my chest i can finish the job from there most of the time. well anyway, would speed db bench be too rough on my rotator cuffs? or would it be just as easy on my RC's as close grip speed bench (i would think that the close grip would ease them a bit as it creates more tricep focus).
It sounds like you've totally missed the point of speed work.
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I agree with powerman dl. Part of the reason powerlifters do speed benching with the barbell, is because in competition they bench with a barbell. So what's the point of speed benching with dumb bells? However, as assistance, dumb bell benching isnt such a bad idea.
BTW, if your bench form is good... your shoulders and chest will not be limiting factors in getting the weight off your chest. And if your form is good, this probably means you have weak lats. If you're form is good and your lats are strong, then the weight is simply too heavy for you.
Last edited by debussy; 04-04-2005 at 12:15 AM.
my lats are still pretty weak, but im working on that and they are getting better pretty quickly. actually, in my workout after i posted this i didnt seem to have much of a problem at all, in my bench workout i managed to rep out the same weights for double the reps in many cases.
also, i am probably never going to be a very competetive pl'er and taking db's seriously does seem like it would have good functional strength benefits.
though personally as i see it, the bar allows for more muscle recruitment due to being able to put heavier weights on and allows the triceps much more involvement. should i just ditch my db presses? and do typical speed work?
it all depends on your goals. you want a big barbell bench? then stick with speed benching with a barbell. if you wanna do bodybuilding... keep the dumbbells. seems like they work your chest really well.
Last edited by debussy; 04-04-2005 at 10:03 PM.