Dumbbell Bench Press done right

IF dumbbell bench press is a staple in you routine or even if you just throw it in there to mix things up every now and then – this information will help.

When doing a dumbbell bench press I, like most of us, was instructed to bring the dumbbells together on the top of the movement while squeezing your chest muscles.

Old school and ineffective.

You may feel a contraction in your pecs by doing this but I will argue you can get the same result by flexing your pecs as in a most muscular or crab body building pose.  You could get the same result holding your hands out in front of you, palms together and arms slightly bent, and pressing your hands together.

When bringing the the dummbells that close to the mid line of your body gravity is not working against the muscles of the chest as much, similar to getting that big squeeze on the top of a biceps curl.

Without the big squeeze you would lose most of the contraction in your chest until you begin to lower the weight again.

What to do:

Keep the dumbbells moving straight up and down or perpendicular to the floor.  Keep the width of the dumbbells on the bottom of the movement the same as you usually do.  On the way up push straight up.  The dumbbells should not move towards the midline of your body and end up the same distance apart as they were on the bottom of the movement.

Studies have shown that this will allow you to maintain a MAXIMAL CONTRACTION for a longer period of time compared to moving the dumbbells together.

Another way to put it…while doing dumbbell bench press act as if you have a straight bar in your hands.

Do it right.  Get strong. Win.

Dave
www.homeofficeworkouts.com 

Using FAILURE for SUCCESS

When talking about “failure” in relation to a workout I would like to explain more about relative intensity first.

Relative intensity allows ANYONE to perform a certain amount of work within a certain period of time.  Some more – some less.  It depends on the individual, experience, strength, endurance, energy level, sleep, etc.  Taking what your body will give you is paramount to success in any exercise program, no matter what the goal.

Many people have used “forced reps” as a training technique especially in the realm of body building and in the pursuit of a “bigger bench press”. The though of failure as it pertains to anything is not usually associated with anything good or positive.

Failure during a set of push ups, for example, is very positive and a great way to get through a plateau.

Appy this principle to any workout.  Here is a clear example, and possibly the best way to explain what I am trying to convey:

1.)  Push ups
2.)  Pull ups or assisted pull ups

Complete as many reps as possible (to failure) for 5 sets.  Done.

If you neet to increase the intensity from there…complete the 5 sets in as little time as possible.

As a side note:  I have not gone near anything even related to a bench press in over 6 months, but instead have been consistently performing my 10 minute whole body workouts and workouts like the one above.

Yesterday I did 5 sets of dumbbell presses (flat) with 80 pound dumbbells for 10-10-8-6-4 reps AFTER sets of pull ups to failure.  By no means is this impressive to half the guys reading this but for me, who never reached the 225 mark on a flat bench…it’s huge!

Dare to fail.  Succeed.  Win

Dave
www.homeofficeworkouts.com