barbell bench v dumbells for mass and strength

**pj88** · 23-03-2008 08:06 AM

my chest is my worst bodypart and i need to increase strength badly. i currently alternate between the two (as above), which would you say is better, should i stick to dbs as you get a greater stretch?

simon m · 23-03-2008 08:24 AM

Quote

Originally Posted by pj88

my chest is my worst bodypart and i need to increase strength badly. i currently alternate between the two (as above), which would you say is better, should i stick to dbs as you get a greater stretch?

You haven't given us much to go on, but I'll do my best.

When the chest is poor, exercise selection and weight is usually the problem. If you have very long arms as well, it makes chest development more difficult.

The secret to all muscle growth is the "muscle/mind" connection, so the first thing I'd advise is lowering the weight and concentrating on the feel of the exercises you do.

I'd also start your routine with some light dumbell flyes, just to get your pecs warmed up and so you can feel them contract. Then move onto some shallow incline (15-20 degree) inclines. I'd go with dumbells and never lock out at the elbows. 4 - 5 sets of 8, then onto some heavier flyes for 3 sets.

If you don't feel you chest after that, let me know.

Best of luck.

**Bobby-bandito** · 23-03-2008 09:49 AM

I thought it wasnt recommended to do flyes when the muscle is cold? is that not the same principle as doing static stretches before warming up?

**pj88** · 23-03-2008 10:02 AM

sorry about the quick post lol. well yes i do have evry long arms and am very lean. im 6ft 4 and 12st 4. started weights properly this year. been doing weights for about a year but was a runner so mainly concentrated on cardio, as represented county. i'm 20 yrs old.

usually do

4 x 10 bodyweight dips
4 x 6-10 flat bench
4 x 6-10 incline flies
4 x 6-10 incline bench

**big and bulk** · 23-03-2008 07:59 PM

I found its best if you mix and match both lifts For example, week 1 start with the flat bench press, then move onto dumbell inclines. Week 2 start with incline barbell, then move onto Decline dumbells etc. Im not a great advocate of flyes, id prefer to stick to the compound lifts, then throw in a few cables to get a bit of shape. Im not saying dont do them, its just what I prefer. Another exercise you may wish to consider last in your workout is the floor press. Basically use a lot lighter than norm barbell, and press it whilst you lie on your back on the floor. Its to the bench press, what deadlifts are to the squat

Hope the above helps

AlexTemper · 23-03-2008 08:08 PM

Cables are pointless for the majority.

No point trying to shape what isn't there.

Most hate DB Fly's for 2 reasons:

1. Shoulder injury makes it's impossible to perform.

2. The movment is being performed incorrectly. Too straight an arm, not enough stretch and bringing DB's in too close together are the most common errors.

**big and bulk** · 23-03-2008 11:37 PM

Quote

Originally Posted by AlexTemper

Cables are pointless for the majority.

No point trying to shape what isn't there.

Most hate DB Fly's for 2 reasons:

1. Shoulder injury makes it's impossible to perform.

2. The movment is being performed incorrectly. Too straight an arm, not enough stretch and bringing DB's in too close together are the most common errors.

You make a good point there. The issue you highlight about flyes is exactly the reason I tend to dispense with the movement. There again ive been lifting 5 years, and my goal is what I can press as opposed to what my pecs look like, if you follow my drift

AlexTemper · 24-03-2008 12:17 AM

Quote

Originally Posted by big and bulk

You make a good point there. The issue you highlight about flyes is exactly the reason I tend to dispense with the movement. There again ive been lifting 5 years, and my goal is what I can press as opposed to what my pecs look like, if you follow my drift

Fair enough.

I've been lifting for 8 and I take both

simon m · 24-03-2008 07:54 AM

Quote

Originally Posted by BBB

I thought it wasnt recommended to do flyes when the muscle is cold? is that not the same principle as doing static stretches before warming up?

That's why I recommend light flyes as a warm up and to feel the muscle work so that when you start pressing you can get a better contraction.

Remember, the OP doesn't have any chest development whatsoever, and the main reason will be a lack of muscle/mind connection.

Dtlv74 · 24-03-2008 01:03 PM

Quote

Originally Posted by simon m

That's why I recommend light flyes as a warm up and to feel the muscle work so that when you start pressing you can get a better contraction.

Remember, the OP doesn't have any chest development whatsoever, and the main reason will be a lack of muscle/mind connection.

I think in all exercises form is very important, and you won't develop form that is perfect for you until you have a good mind-muscle link. It also helps to understand a little about how the muscles move your skeletal structure.

With this in mind, I agree and think flyes as a warm-up for chest is not a bad idea at all. I'd also go on to say that learning a few single joint isolation exercises as a beginner isn't anything like as bad an idea as many people here suggest... is the best way to learn the mind-muscle connection if you struggle with it.