Flat dumbell bench presses

**I Are Baboon** · 01-23-2003, 09:49 AM

Just wanted some opinions on this:

I am at a point with my flat db presses that I struggle to get started with my reps. I can get into position to begin my set, but I need help from a spotter on my first rep. Once I get that first rep up, I can pump out another 7 or 8 reps on my own (well, I usually need the spotter for my last rep or two). I can control the weights when I am done with my set, so they don't crash to the floor.

My question is, should I use less weight so I can do that first rep without any help, or am I fine with what I'm doing? Without help from a spotter, I would not be able to get started on my set.

**Blieb** · 01-23-2003, 09:53 AM

I'm not an expert, but I think it's ok from what you're saying.

It sounds like you're probably avoiding delt strain by getting the spot.

When I do db presses ... I sit with the weights on my knees, then lean back on my back, keeping the weights against my chest.

At this point I can either pull them out to the side to start (which I prefer) ... or go straight up with them together, then start.

I'm only puttin' up like 80lbs/side, so it's not so bad either way.

I'm a big fan of whatever is most comfortable.

**Scotty the Body** · 01-23-2003, 09:54 AM

I would keep using the same weight and just keep building up.

If you weren't able to get 7-8 reps, I'd say cut the weight down but you'll be loosing out if you do. IMO.

The first and last rep are always the hardest.

**Rusty** · 01-23-2003, 10:00 AM

That has happend to me before IAB........Just keep workin on it. eventually you get to a point to where you can do that first rep (at that weight) on your own. What weight is it?

**I Are Baboon** · 01-23-2003, 10:06 AM

Originally posted by Blieb
It sounds like you're probably avoiding delt strain by getting the spot.

When I do db presses ... I sit with the weights on my knees, then lean back on my back, keeping the weights against my chest.

I get the spot so I can push myself to try another rep or two. Without a spotter, I would not be as aggressive with the weight.

I do the same thing when I get started (weight on the knees, lean back).

Originally posted by Scotty the Body
I would keep using the same weight and just keep building up.

What do you mean by that? Stay with the same weight and keep adding reps? I usually do two sets of the heaviest weight, then two more with a little lighter weight. Once I can do two sets of 8 to 10, I increase the weight. I did 85lb dumbells this morning, but I might try 90's next time.

**Scotty the Body** · 01-23-2003, 10:13 AM

Keep building up in weight (like your doing)

Like IPMC said, you get use to it and you won't need the spotter after a while.

**I Are Baboon** · 01-23-2003, 10:16 AM

Originally posted by Scotty the Body
Like IPMC said, you get use to it and you won't need the spotter after a while.

When I don't need the spotter, it's time to add weight.

It's cool to see yourself improve. I remember "back in the day" when I could only do 40lb dumbells. Hey, everyone's gotta start somewhere.

**Freeman** · 01-23-2003, 10:29 AM

That's happening to me right now too IAB...need that spotter on the first rep, it's a pain in da 'arse!

**Scotty the Body** · 01-23-2003, 10:32 AM

Thats the only thing I DON"T like about DB bench, its a little harder to get set up for that first rep when you start using max weight.
Personally, I got 110's for 6 on my last chest day, thats as high as the DB's go at my gym so I may go back to BB.

**iSlaNdEr bOy** · 01-23-2003, 11:21 AM

is flat db presses better than flat bb presses?

**Prince** · 01-23-2003, 11:22 AM

well, a db press will recruit more synergistic muscles, but I would not say one is superior over the other.

**Scotty the Body** · 01-23-2003, 11:45 AM

Because like prince said, DB use more synergistic muscles, there is more of a chance they will fail before your chest does so BB is probably the superior for CHEST development over DB but I personally prefer DB cause they don't seem to effect my shoulders they way BB does.

**Twin Peak** · 01-23-2003, 11:48 AM

IAB, I always need a spotter to start that first rep when doing my heaviest sets with dumbbells. Course I only use 'em on the incline, but no difference. Don't go lighter if you are getting that many just get a spotter and don't count the first rep. Its not the one that will build muscle anyway.

**Mudge** · 01-24-2003, 10:55 AM

On an incline I kick each dumbell up with a knee, on the flat bench I get them close to my chest, hold them in place and just roll back onto the bench.

**Tank316** · 01-24-2003, 06:38 PM

Originally posted by Mudge
On an incline I kick each dumbell up with a knee, on the flat bench I get them close to my chest, hold them in place and just roll back onto the bench.

ditto Mudge

**Freeman** · 01-24-2003, 06:44 PM

Yeah, but the hard part is getting them up on that first one...not so much getting them to the starting position.

**firestorm** · 01-28-2003, 12:21 AM

I prefer DB over barbell because you get a better range of motion. I think the reason your "possibly" having problems with the 1st rep is because your lacking strength at the lower part. It sounds like you get into a rythm with your reps after your 1st rep and may not be going all the way down. The DB's should be on the outer part of your chest and the bottom of the DB should below the pec muscle not parallel with your chest as it is on a straight bar. bring it lower. Next time you do DB bench try pausing at the bottom to be sure your going that full distance. If you can't do it that means your not using the entire range of motion on the excercise and defeating the purpose of using Dumbells.

**Mudge** · 01-28-2003, 12:36 AM

With heavy DBs the first rep is tough yeah, I think thats just part of the deal

**firestorm** · 01-28-2003, 12:47 AM

I think the biggest problem is form. If you can get 6 or 8 then you should be getting the 1st one. If you not able to do it then you need to work on the lower portion of the lift. make sure your going the full range on every rep.

**Rissole** · 01-28-2003, 02:09 AM

Originally posted by Scotty the Body
Personally, I got 110's for 6 on my last chest day, thats as high as the DB's go at my gym so I may go back to BB.

Hey Scotty did the same last Monday

Heavy isn't it :o
Our gym's db only go to 92.4 *cheap pricks*
Bought my own handles, made an adapter to take the bb plates...... LOAD THE SUCKER UP

**Mudge** · 01-28-2003, 02:15 AM

For me, adjusting my shoulders/shoulder blades is the only thing making #1 a tad more difficult.

Does this sound familiar IAB? Or is simply starting without a negative just throwing you...

**Rissole** · 01-28-2003, 02:18 AM

Oh and sorry but i press the first one by myself

**Freeman** · 01-28-2003, 04:59 AM

Originally posted by peetrips
Oh and sorry but i press the first one by myself

Well aren't you the greatest thing to happen since sliced bread!

jk

**Freeman** · 01-28-2003, 05:00 AM

first rep is a little bastard, but I can usually manage to get it up. I think if you could have someone hand you the DBs at the top, then bring them down for your 1st rep, maybe that would help?

**Twin Peak** · 01-28-2003, 07:11 AM

Originally posted by peetrips
Hey Scotty did the same last Monday

Heavy isn't it :o
Our gym's db only go to 92.4 *cheap pricks*
Bought my own handles, made an adapter to take the bb plates...... LOAD THE SUCKER UP

My dumbbells go up to 200s so I am not worried about maxing them out anytime soon.

**Mudge** · 01-28-2003, 11:32 AM

If someone hands me the dumbell its almost more awkward for me, how do you hold yourself on the bench when you have over 100 pounds hanging on one side? Strain city.

**Scotty the Body** · 01-28-2003, 11:36 AM

Thats true Mudge, they'd have to hand you both at the same time.
I think you'd be better off getting use to doing it youself.

**Rissole** · 01-28-2003, 01:46 PM

Originally posted by freeman1504
Well aren't you the greatest thing to happen since sliced bread!

jk

Ummmmm YES

**I Are Baboon** · 01-28-2003, 02:07 PM

Originally posted by firestorm
I prefer DB over barbell because you get a better range of motion. I think the reason your "possibly" having problems with the 1st rep is because your lacking strength at the lower part. It sounds like you get into a rythm with your reps after your 1st rep and may not be going all the way down. The DB's should be on the outer part of your chest and the bottom of the DB should below the pec muscle not parallel with your chest as it is on a straight bar. bring it lower. Next time you do DB bench try pausing at the bottom to be sure your going that full distance. If you can't do it that means your not using the entire range of motion on the excercise and defeating the purpose of using Dumbells.

I've read that going down that low is bad for the rotator cuff, no? I bring the weight down to the point where the dumbells just about touch the chest.

**I Are Baboon** · 01-28-2003, 02:10 PM

Originally posted by Mudge
For me, adjusting my shoulders/shoulder blades is the only thing making #1 a tad more difficult.

Does this sound familiar IAB? Or is simply starting without a negative just throwing you...

I can get the first rep up because I can not balance the weight properly. The combination of lying back, getting into position, and moving the weight makes it too difficult. Once I get the weight up in the air, I am good to go.

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