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So, on a barbell bench I know the whole pinning the shoulders back and down against the bench.. I'm wondering, is that proper for DB benching also? I can't seem to get a feel for doing it like that. It could just be because I'm weak and not used to using DB's though, so thought I'd ask some heavy hitters..
There are a lot of variations, I just do the DB as i do the Barbbell, locking up and going down until i reach the chest for maximum motion,I-ve seen some guys doing it with the hands in half-pronation style, and seems to target other zones
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
Ideally, yes you would pin your scapula back. It's much harder with DB's though.When doing a DB press, focus less on your hand movement and more on your elbows trying to cross the midline at the top
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
True, I'm with you on that.. I meant the question from more of a shoulder stability and shoulder health perspective, though. Should've made that clear, ha..
Ideally, yes you would pin your scapula back. It's much harder with DB's though.When doing a DB press, focus less on your hand movement and more on your elbows trying to cross the midline at the top
That's a good cue; to focus on elbow movement as opposed to hand. Never thought of it that way. Although, don't think I'm grasping what you're referring to with elbows crossing the midline at the top?
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
True, I'm with you on that.. I meant the question from more of a shoulder stability and shoulder health perspective, though. Should've made that clear, ha..
Ideally, yes you would pin your scapula back. It's much harder with DB's though.When doing a DB press, focus less on your hand movement and more on your elbows trying to cross the midline at the top
That's a good cue; to focus on elbow movement as opposed to hand. Never thought of it that way. Although, don't think I'm grasping what you're referring to with elbows crossing the midline at the top?
You want to attempt to touch your elbows together at lockout. Obviously you wont be able to, but that will cue you.
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
True, I'm with you on that.. I meant the question from more of a shoulder stability and shoulder health perspective, though. Should've made that clear, ha..
Ideally, yes you would pin your scapula back. It's much harder with DB's though.When doing a DB press, focus less on your hand movement and more on your elbows trying to cross the midline at the top
That's a good cue; to focus on elbow movement as opposed to hand. Never thought of it that way. Although, don't think I'm grasping what you're referring to with elbows crossing the midline at the top?
You want to attempt to touch your elbows together at lockout. Obviously you wont be able to, but that will cue you.
Oh ok, gotcha.. For the most contraction.. Any thoughts on John Meadows' twisting reps where he'll do 2 or 3 reps, and then do a slow external rotation at the top? (This is philosophical, not trying to implement this)
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
True, I'm with you on that.. I meant the question from more of a shoulder stability and shoulder health perspective, though. Should've made that clear, ha..
Ideally, yes you would pin your scapula back. It's much harder with DB's though.When doing a DB press, focus less on your hand movement and more on your elbows trying to cross the midline at the top
That's a good cue; to focus on elbow movement as opposed to hand. Never thought of it that way. Although, don't think I'm grasping what you're referring to with elbows crossing the midline at the top?
You want to attempt to touch your elbows together at lockout. Obviously you wont be able to, but that will cue you.
Oh ok, gotcha.. For the most contraction.. Any thoughts on John Meadows' twisting reps where he'll do 2 or 3 reps, and then do a slow external rotation at the top? (This is philosophical, not trying to implement this)
I've never done it, and while it doesn't make a ton of sense mechanistically, apparently the contraction is insane.
I always assumed the DB was great for different variations to promote growth for Chest. So any way you go about performing a movement and feel it, would work. I wouldn't use it as a strength based lift though. Just my opinion.
+1 to thisAlso dumbell can really help you figure out your groove... like me for instance, i like to go all the way down but i only go half way up because I personally need more tension on the chest, and my triceps take over at a certain point. regardless of someone's "expert opinion" that is the only way they stimulate my chest. They are a great tool!
My shoulders tend to get involved on chest presses of any kind, so I've found on flat DB press its essential to keep my chest higher than my delts during the eccentric phase of the movement. I do keep my shoulder blades together, but I focus more on keeping my chest elevated by putting a slight arch in my back, almost as if you were taking a power lifting position for barbell bench, but not quite as exaggerated. As for pronating your hands at the peak contraction, this creates a wicked contraction! I have some of my clients do it when they can't feel their chest fire. Works every time.
Anytime you work chest, front delts will be involved. A good chest exercise that really forces blood in and gives a mean contraction is neutral grip dumbbell press. Also, what has helped my chest grow and push strength out the roof is incline press, dumbbell or barbell. I tore my pec 7 years ago on flat barbell and I also feel a lot of stress on my delts doing that press and haven't touched it since! Sent from my DROID RAZR HD using Tapatalk 2
That's funny, I also tore my pec's doing flat barbell presses a few years ago and I avoided them like the plague, sticking to incline bench only as far as chest pressing is concerned. That's what led to my delt's being dominant to my chest physique wise, and why I returned to flat presses. Its all a matter of feeling that tightness when it sets in and knowing when to back off. I can handle doing heavy bench once a month on my 3 week training cycle (4th week is deloading). The other days I stay in the hypertrophy range/pump ranges. They can be a beeyotch sometimes, but flat pressing is very effective at thickening the chest. Contrarily, I've been incorporating ALOT more cable movements lately along focusing on fully shortening the pec at each contraction. HUGE difference in how I feel the movement. Hoping to see some good development from that.
Interesting about the torn pecs. When those injuries happened, were you benching with the elbows flared out?I think that's one of the reasons powerlifters always emphasize kind of "tucking" the elbows to the sides, and feeling like you're breaking the bar backwards (external rotation) cuz it protects a little from pec tears and also puts the shoulder in a more stable position. No idea if that has anything to do with what happened to y'all.. just rambling. 😮Random note: I was DB Flat Benching today, and granted I'm a skinny weak dude, but I decided to play with the twisting thing at the top of the rep.. I did a slow twist at the top of every third rep, and I have to say I didn't really feel anymore contraction. Could just be a case of me not really knowing how to use my chest, though..
Oh my elbows were totally flared out! I was trying to isolate my chest on a compound lift like an idiot. Lesson learned for sure. The supinated DB press is kind of an advanced technique (not saying you're not an advanced lifter) that takes time to feel occasionally. You really have to focus on the muscle, straighten your arms, squeeze your pecs and turn your pinkies in. Its worth playing with until you get it.
Oh my elbows were totally flared out! I was trying to isolate my chest on a compound lift like an idiot. Lesson learned for sure. The supinated DB press is kind of an advanced technique (not saying you're not an advanced lifter) that takes time to feel occasionally. You really have to focus on the muscle, straighten your arms, squeeze your pecs and turn your pinkies in. Its worth playing with until you get it.
Lol. Well ok then!As for bolded: Totally am with stuff like this. I have problems "feeling" my upper body. I'm good with feeling and activating my glutes and low back and stuff, which is what a lot of people struggle with, so I'm just back-assed-wards.
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