Screw The Flat BB Bench Press!!

[tzan]

I'm going to be switching from bb presses to db presses. Due to my hectic schedule and preference I don't lift with anybody else. The only problem is I'm sick and tired of asking people for spots. It's a total crap shoot. Most of the time I end up getting someone who knows what there doing, but all to often I get some jackass who completely doesn't know what he's doing(even after I explain to him what I want in a spot). I'm also anal about using specific rest times which usually gets thrown off waiting to find someone. Anyways, in the past I've always done one db movement and one bb movement. I'm now going to go with just db's for a while. Any opinions on why I shouldn't go this route?? Heres what I was thinking:

Incline DB Press 3x6-10
Flat DB Press 3x6-10
Incline Fly 3x10
Decline Fly 3x10
Dips 3x6-10
French Presses 2x10
Decline Extensions 2x10

I'm going to be on the bean, hence the reason for the extra exercise(decline flys).

 

[BlondBomber]

I can definately feel the pain of trying to get someone to spot you correctly. Your routine looks fine. Do you have access to a Smith-press or any Hammer Strength equipment? You could bench on the Smith-press (not a real alternative, but it works) or go to failure on the Hammers.

 

[BOOEY]

You're probably going to need a spot for incline db's as well. When going real heavy, getting them into position is a real pain without some assistance. Make your sure you tell those bastards to spot from the elbows - some asshole the other day spotted me from my wrists and it totally didn't work, fucked up my entire set.

 

[tzan]

Not a big fan of the smith machines, going to stick with the free weights. Booey-Unfortunately I forgot your right. When I go heavy on inclines, especially now since I'm going to make it my heavy lift movement, I am going to need someone for the boost. I'll probably be back in a month or so bitching about that and saying how I'm going to be going back to bb's instead. LOL

 

[BOOEY]

Not a big fan of the smith machines, going to stick with the free weights. Booey-Unfortunately I forgot your right. When I go heavy on inclines, especially now since I'm going to make it my heavy lift movement, I am going to need someone for the boost. I'll probably be back in a month or so bitching about that and saying how I'm going to be going back to bb's instead. LOL

Lol, I hear you. At least it will give you a reason to switch up. The other day, I was going real heavy on incline db's and the guy I had spot me couldn't help me get them up. He got so embarrassed when I told him it was alright and pulled the guy next to him to help me out, lmao.

 

[eat big]

Yeah that shit happens to me all the time. Sometimes the people reply, "I don't know if I can pull that off of you." And there will be 225 on the bar. Not only is it not alot of weight but also its not like I won't be pushing.

Dumbells are different, I like them. Let me know how it works.

 

[ghettostudmuffin]

I BB bench all the time with bodyweight or more without a spot bro. It can be done, you just have to stop a rep shy of failure and know where your cutoff point of not being able to get another rep is.

 

[Lee]

i never do BB press. DB is much better IMHO.

 

[chewyxrage]

Use a bench that you can use pins on

Or the pull a flat bench into the power rack and use pins

 

[tzan]

The other problem with BB is I have big time trouble with the lift off. Even with the bar set on the lowest height I struggle with the initial lift off even on my warm up sets of only 225lbs. When I get to my working sets with some good weight on there, forgetaboutit, I don't have a prayer. WAR THE DB'S HERE I COME BABY!!

 

[anthrax]

No spotter is better than a bad spotter

 

[Quadsweeps Sister]

I'm going to be switching from bb presses to db presses....Any opinions on why I shouldn't go this route?? Heres what I was thinking:

Incline DB Press 3x6-10
Flat DB Press 3x6-10
Incline Fly 3x10
Decline Fly 3x10
Dips 3x6-10
French Presses 2x10
Decline Extensions 2x10

Hmm...It sounds as though you weren't trying to work toward any particular personal records with regard to bench press - is that true? If so - I guess it doesn't matter too much about the change. There are however a lot of other methods you might employ if you do want to get under the bar again. You could do some dynamic effort type work where you are working with ~60-75% of your maximal lift. These DE exercises can build a lot of stamina and increase muscle growth/strength. Focusing on speed and explosiveness will improve strength as "strength equals mass times acceleration". If you are interested in anything like this - let me know. Otherwise I won't waste your time. Take care.

 

[tzan]

While I obviously like to add weight to the bar, my goals at the moment are more geared toward size and shapping. Yea let me know what your talking about. I'm always open and ineterested in new ideas and techniques.

 

[CNovaJason]

Is it just me or does that routine seem a little overkill? I'm not bashing bro but all I do is flat dumbell press, incline press and flyes on a cable machine.......say about 3 to 4 sets pyramiding up to where I can only do like 3 to 5 reps. Maybe I'm UNDER doing it, which I hope isn't true but let me know what ya'll think. DB's work better for me too, you get a better stretch, and you work stabilizers to keep them steady. Good choice bro.

 

[DaveTSI]

^ i agree with cnovajason about that being overkill. unless your on a cycle 19 sets for chest is too much imo, and even on that could be a bit much.

 

[BOOEY]

It's not overkill, not by a longshot. Tzan knows what he's doing.

 

[DaveTSI]

It's not overkill, not by a longshot. Tzan knows what he's doing.

i know he does but, in my opinion if those are all higher intensity working sets it may be a bit much. i know everyone is different. for me personally off cycle i would gain much better off lower sets high intensity, but obviously thats me.

 

[BOOEY]

Yeah, I hear you. The chest is a big muscle though. Personally, I like to do more sets with just ~3 exercises, but either way I say pound the hell out of it.

 

[tzan]

The routine I posted below is what I will be doing once I start my cycle in a few weeks(keep in mind some of the sets are for my tri's which I will be training with chest). When "off" this is what my chest/front delts/biceps routine has been:

Flat BB Press 3x6-10
Incline DB Press 3x8-10
Incline Fly 3x10-12
Overhead DB Press 3x6-10
BB curls 2x6-10
Seated DB Curls 2x10

I do dips on my back/rear +side delts/triceps day. When "off" I usually like to keep it between 9-12 sets for larger muscles and 4-9 sets for smaller groups. When I'm "on" I usually tend to add in an extra exrecise and go with a completely different split and rest schedule.