DB bench press Q

OmarJackson · 12-11-2003, 07:14 PM

when doing this excercise should you keep your forearms perpendicular to the ground at all times? meaning when the dumbbells are at their lowest point in the lift your elbow joint (where the upper arm intersects the forearms) should be at 90 degrees?

does it make a difference on the effectiveness of the excercise if your forearms are tilted in at the bottom of the motion, because i found out that i am stronger that way, but i don't want to sacrifice proper form for strentgh.

**P-funk** · 12-11-2003, 07:19 PM

Well your forearms should naturally break that 90 degree mark if you are using a full range of motion and properly adducting the scapula at the bottom of the rep. At the top of the lift your humerus is perpen dicual with the ground. It then moves, as your forearms come straight down, and ends up making a 90 degree angle with the forearm. Then, extending a little further will move the humerus back further, adducting the scapula, and bringing the forearms in slightly.

Marble · 12-12-2003, 09:25 PM

thats why i like the DB bench because you can go below 90 degrees and get a good stretch and full range of motion.

**P-funk** · 12-15-2003, 08:11 PM

you can get a full ROM with barbell also, most people don't though, just touch your chest. With the dumbells I wouldn't extended any further than my chest.

HoldDaMayo · 12-15-2003, 08:56 PM

Bench dumbells open you up to injury a bit more than BB imo... I find i can isolate my chest better with DB than with BB though...

BlueCorsair · 12-15-2003, 10:28 PM

Personally, BB bench scares the crap out of me

I'm not a big guy at all, but I know for a fact I'm strong for my size. Mass doesn't come easily, but strength does - but that strength seems to grow, and recede week-to-week at times. A weight that is challenging one weight could be easier the next - or impossible.

As a result, BB's freak me out - I never know when that last rep is going to come - I have a poor ability to judge which rep should be my last, and a couple of times, I was caught with the barbell halfway "up", and my arms threatening to simply give out like a spaghetti noodle.

I use DB instead now, because I feel I can always put 110% into it, and if I can't get it all the way the last time, I can drop the weights to the floor, rather than on my chest - with DB, I ALWAYS know I've worked the pecs as well as I can.

When I do BB, I just don't feel confident enough to do it alone - and there are hardly any people in the gym at the time of day I go, so spotters aren't an option.

Oh well

PreMier · 12-15-2003, 10:36 PM

Dude... YOU need a spotter if you are going to go to failure... Ask someone who works at the gym or someone close to you.

BlueCorsair · 12-15-2003, 10:40 PM

I know I do with BB's - but I've stopped 'em.

I work with DB's, so I don't need a spot now.

My compromise will work I believe

12-11-2003, 07:14 PM	#1
OmarJackson Registered User Join Date: Nov 2003 Posts: 299	DB bench press Q when doing this excercise should you keep your forearms perpendicular to the ground at all times? meaning when the dumbbells are at their lowest point in the lift your elbow joint (where the upper arm intersects the forearms) should be at 90 degrees? does it make a difference on the effectiveness of the excercise if your forearms are tilted in at the bottom of the motion, because i found out that i am stronger that way, but i don't want to sacrifice proper form for strentgh.

12-11-2003, 07:19 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	Well your forearms should naturally break that 90 degree mark if you are using a full range of motion and properly adducting the scapula at the bottom of the rep. At the top of the lift your humerus is perpen dicual with the ground. It then moves, as your forearms come straight down, and ends up making a 90 degree angle with the forearm. Then, extending a little further will move the humerus back further, adducting the scapula, and bringing the forearms in slightly. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-15-2003, 08:11 PM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,660	you can get a full ROM with barbell also, most people don't though, just touch your chest. With the dumbells I wouldn't extended any further than my chest. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-15-2003, 08:56 PM	#5
HoldDaMayo Just call me Mayo Elite Member Join Date: Oct 2003 Location: Oceanside, CA Posts: 1,917 Photos: 4	Bench dumbells open you up to injury a bit more than BB imo... I find i can isolate my chest better with DB than with BB though... Are you kidding me????

12-15-2003, 10:28 PM	#6
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 308 Photos: 4	Personally, BB bench scares the crap out of me I'm not a big guy at all, but I know for a fact I'm strong for my size. Mass doesn't come easily, but strength does - but that strength seems to grow, and recede week-to-week at times. A weight that is challenging one weight could be easier the next - or impossible. As a result, BB's freak me out - I never know when that last rep is going to come - I have a poor ability to judge which rep should be my last, and a couple of times, I was caught with the barbell halfway "up", and my arms threatening to simply give out like a spaghetti noodle. I use DB instead now, because I feel I can always put 110% into it, and if I can't get it all the way the last time, I can drop the weights to the floor, rather than on my chest - with DB, I ALWAYS know I've worked the pecs as well as I can. When I do BB, I just don't feel confident enough to do it alone - and there are hardly any people in the gym at the time of day I go, so spotters aren't an option. Oh well "Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

12-12-2003, 09:25 PM	#3
Marble cutting Join Date: Dec 2003 Posts: 81	thats why i like the DB bench because you can go below 90 degrees and get a good stretch and full range of motion.

12-15-2003, 10:36 PM	#7
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	Dude... YOU need a spotter if you are going to go to failure... Ask someone who works at the gym or someone close to you. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-15-2003, 10:40 PM	#8
BlueCorsair The Blue Corsair Join Date: Sep 2003 Location: Vancouver, BC, Canada Posts: 308 Photos: 4	I know I do with BB's - but I've stopped 'em. I work with DB's, so I don't need a spot now. My compromise will work I believe "Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company." - George Washington

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