BF2S Forums Workout Programs & Diet

guy at work asked a question and i have no idea.....

he hasnt bench pressed in years instead all he does in dumbell presses.  he asked if he can do 65 lb dumbells for his presses, what would the equate to in bench press?  same weight (130 lbs)?  i dunno.

pirana6 wrote:

My dumbbell press is significantly less than my bench press. Though this may be for a number of reasons (DB press is typically after BP making me more tired, I go farther down with DB's because there is obv no bar to hit my chest, etc.). I lift about 75% of my bench press with dumbbells but I'm a weakling and have had no real training or education in weight-training so don't take my word for anything.
Just my 2 pence.

yea.

When ypu do DB press you work more muscles (to stabilize the weight), so it makes sense that it is lower than a flat bench.
However is all he's been doing for 3 years is DB, then it would make sense that his stabilizers are just as developed as his Pecs.
I'd say he should start at 135ish and work his way up from there if necessary

My deadlift is now five pounds above my parallel squats, albeit at 4x4 rather than 4x6.

i see people doing decline presses but i do not see the point of them.  am i missing out?

so its a good exercise?  ok i will try it

Is a faint elbow pain while doing pushups due to not enough/bad stretching?
(It's also always in my right elbow. Never the left.)

What do you guys think of active workout recovery?

pirana6 wrote:

My dumbbell press is significantly less than my bench press. Though this may be for a number of reasons (DB press is typically after BP making me more tired, I go farther down with DB's because there is obv no bar to hit my chest, etc.). I lift about 75% of my bench press with dumbbells but I'm a weakling and have had no real training or education in weight-training so don't take my word for anything.
Just my 2 pence.

Mine too.. my bench is around 315.. Two +150 lb dumbells? no way tbh..

As far as bench variations go, there's no substitute for flat.
The reason bodybuilders skip the decline becnh is because it works out the lower part of the pectoral, which, lets face it, you dont want to grow to big (unless you're going for Vin Diesel look-a-like of the year).
But as a regular Joe, isolating a part of you pec won't be that big of a deal, as long as you also do flat/incline.

personally, i prefer flat and incline. I feel like i gain nothing from decline. It feels like less of a work-out for my chest than flat and incline and i have absolutely 0 need to isolate the lower part of my pecs.
If you want to do a variation on flat, do incline. Works the upper part of you pecs (which makes your pecs look bigger and better overall when accompanied with flat bp) and also parts of you delts and shoulders (nice little extra).

I always did flat bp with a bar and incline with DB's, which felt like a pretty solid combo if you ask me.

pirana6 wrote:

anybody have any input on decline press? I know it was just mentioned as it works lower pecs but I've read in a lot of places it's fairly useless and most body-builders completely forget it in their routine because its lack of benefits.

I was thinking about substituting it for flat bench for a month or so... Or should I just add dips? (I've read they are about the same but dips are better for your lower pecs). Or keep flat and just add decline? Substitute flat for decline AND add dips? Fuck everything and eat twinkies and yoohoo?

I feel dips hit my lower pecs harder than decline presses. I alternate though..

Kmar wrote:

pirana6 wrote:

anybody have any input on decline press? I know it was just mentioned as it works lower pecs but I've read in a lot of places it's fairly useless and most body-builders completely forget it in their routine because its lack of benefits.

I was thinking about substituting it for flat bench for a month or so... Or should I just add dips? (I've read they are about the same but dips are better for your lower pecs). Or keep flat and just add decline? Substitute flat for decline AND add dips? Fuck everything and eat twinkies and yoohoo?

I feel dips hit my lower pecs harder than decline presses. I alternate though..

Maybe I'm doing them wrong but I always feel like dips hit my tri's too much when I'm trying to get my chest. I have the bars pretty far out and my elbows too but I still get mostly tricep work. I think I'm gonna try decline bench press on for size and see how my body likes it.

pirana6 wrote:

Kmar wrote:

pirana6 wrote:

anybody have any input on decline press? I know it was just mentioned as it works lower pecs but I've read in a lot of places it's fairly useless and most body-builders completely forget it in their routine because its lack of benefits.

I was thinking about substituting it for flat bench for a month or so... Or should I just add dips? (I've read they are about the same but dips are better for your lower pecs). Or keep flat and just add decline? Substitute flat for decline AND add dips? Fuck everything and eat twinkies and yoohoo?

I feel dips hit my lower pecs harder than decline presses. I alternate though..

Maybe I'm doing them wrong but I always feel like dips hit my tri's too much when I'm trying to get my chest. I have the bars pretty far out and my elbows too but I still get mostly tricep work. I think I'm gonna try decline bench press on for size and see how my body likes it.

hmm.. moving wider should hit the pecs harder. weird.