Bench or DB?

[Shrek211]

I been benching for about 3 years now and I use to switch from flat bench to flat db. But for like the last year I only been doing flate bench. I would like to do flat bench then flat db right after, but I heard doing db's decrease's ur max on bench? Any truth to this?

 

[blackbeard]

where did you hear this?

 

[Winter]

I think you heard wrong. Some people only do strictly DBs so that kinda brings down their max on barbell they said.

 

[Mulligan]

I been benching for about 3 years now and I use to switch from flat bench to flat db. But for like the last year I only been doing flate bench. I would like to do flat bench then flat db right after, but I heard doing db's decrease's ur max on bench? Any truth to this?

I know a guy at my gym that says if he does DB bench for 2 weeks then goes to Flat and rotates he gets stronger, but if he only does Flat he does not increase in strength.

Depends on you give it a try.

 

[Shrek211]

where did you hear this?

people from my gym.

 

[roccodart440]

I been benching for about 3 years now and I use to switch from flat bench to flat db. But for like the last year I only been doing flate bench. I would like to do flat bench then flat db right after, but I heard doing db's decrease's ur max on bench? Any truth to this?

Doing dumbell work will help you on the bottom end of your press. Most gyms don't have heavy enough dumbells so if you go DB only you will lose strength in your BB flats. If your going for strength just use them as an auxilary if you have heavy enough DB's and you are bodybuilding they ahve alot to offer.

 

[jph]

when i was doing only dumbells i lost quite a bit on my max bench but i felt like the dumbells added more to my definition (most people said that comes mostly from genetics though)i personally think the definition comes from working extra stabelizer muscles you have to use when using dumbells, but now that i am back on the 5x5 on barbell my strength is going back up again, so now i am throwing in some dumbells after the 5x5 to try and get the best of both.

 

[Button Buck]

When switching to db's to flat bench or flat bench to db's it always takes me at least 1-2 workouts before I have good form when I go heavy. I always see an initial "jump" in weight because my form changes for the better but it quickly levels off.

 

[AngryMuscles]

I would say that DB are good for pausebench

 

[parrish]

This is the same for me as well,but I train for shape not max as I do INCLINES 1st.My sets are 2 warm ups of 20 & 15 reps then go to 10,6-8,2-5, and if I only get 1-2 on my last reps I cut the weight by 40-50% and super.
BUT when I made the switch back by your 2nd or 3rd workout you should gain on your flat max.The stabilizers of my shoulders & triceps seem to get stronger.
Try 4 weeks of dumbells then switch back,try to keep a log and see what happens.If you do not get stronger you will look stronger for sure as the extra inch or 2 stretch on the lower part of the dumbell gets past the nipple on the chest where the bar stays on TOP of your chest.

when i was doing only dumbells i lost quite a bit on my max bench but i felt like the dumbells added more to my definition (most people said that comes mostly from genetics though)i personally think the definition comes from working extra stabelizer muscles you have to use when using dumbells, but now that i am back on the 5x5 on barbell my strength is going back up again, so now i am throwing in some dumbells after the 5x5 to try and get the best of both.

 

[jcp2]

Personally if i wasn't a powerlifter flat bench would not be done ever, as i think it is a terrible chest builder especially for us taller longer guys. But i do workout from time to time with Dennis Cieri who is a USAPL champion and bench america champion many times over. He is a lifetime drug free bencher who does abut 500 raw at 198. Evertime i see him bench he does raw paused sets with 405 and goes to flat dumbells directly after and hits the 175's for reps. It works for him, so doing them both is feasable.

 

[jph]

If you do not get stronger you will look stronger for sure as the extra inch or 2 stretch on the lower part of the dumbell gets past the nipple on the chest where the bar stays on TOP of your chest.

in my experience this is true, and like i read on here somewhere...i guess it doesn't matter if you can bench press a house as long as you look like you can!!

 

[Beast_19_301]

i'm pretty strong on dumbells compaired to my friend but he can bench 315 and i can't, but i can do 130's on flat....but i always do dumbells and he always does barbell.....if you want a strong bench, do bench and train the auxillary muscles

 

[Jimmykick]

I believe the flat bench is the staple

For whatever it's worth this is what I usually follow...

2 Warm up sets
Flat Bench 4 sets
Decline Bench 3 sets
Incline Dumbells 3 sets
Flyes w/dumbells 3 sets

 

[gumbo]

I have not done a flat bench in over 7 years. I do only DB's and the occasional Hammer Strength press for variety. I alternate starting with flat DB's or incline DB's each workout. With that being said, my chest is probably my best feature.......I just gotta bring my arms up to speed with my chest, shoulders, back, and legs.

Gumbo

 

[AngryMuscles]

PB: Try it and see what happens

 

[Jimmykick]

I have not done a flat bench in over 7 years. I do only DB's and the occasional Hammer Strength press for variety. I alternate starting with flat DB's or incline DB's each workout. With that being said, my chest is probably my best feature.......I just gotta bring my arms up to speed with my chest, shoulders, back, and legs.

Gumbo

See i think the flat bench helps develop the back, shoulders, arms as well.
You probably look great man but I feel that I get the symmetry I'm looking for from the flat bench and then I isolate with DBs, flyes, etc. Just my opinion.
Oh and nice avatar. Long time Pats fan here. Back to 1976 with John Hannah and Steve Grogan.

 

[chigga4life]

barbell = train for strength
DB = train for Pecs

Depends on your goal are you a weightlifter or bodybuilder?

 

[Jimmykick]

This is the same for me as well,but I train for shape not max as I do INCLINES 1st.My sets are 2 warm ups of 20 & 15 reps then go to 10,6-8,2-5, and if I only get 1-2 on my last reps I cut the weight by 40-50% and super.
BUT when I made the switch back by your 2nd or 3rd workout you should gain on your flat max.The stabilizers of my shoulders & triceps seem to get stronger.
Try 4 weeks of dumbells then switch back,try to keep a log and see what happens.If you do not get stronger you will look stronger for sure as the extra inch or 2 stretch on the lower part of the dumbell gets past the nipple on the chest where the bar stays on TOP of your chest.

Great point on the stretch. I'll try this. Makes sense to do it out of the gate for better range and capacity reasons.

 

[parrish]

barbell = train for strength
DB = train for Pecs

Depends on your goal are you a weightlifter or bodybuilder?

He IS a genius!
Well said