going from DB bench to barbell bench

[king1033]

So I normally NEVER do flat bench, so I usually bench around 130-140lb 8-10 reps on flat DB bench. for about 4-5 sets. Now i went to bench today wanting to switch things up and after a couple sets of 315 in the same rep range. the 2nd set i got a crazy pain in my right shoulder. luckily nothing serious but enough to be like hey somethings up here. I figure since i basically did DB movements my whole life, the switch up my body and joints were just not ready, I dont think ill be going to flat bench barbell ever again, I online do incline when it comes to barebell bench either free weights or on the smyth. anyone else with this experience?

 

[Gutz4glory]

Honestly I do find barbell more restrictive and harmfull in a way over DB

 

[MissyM]

I do decline barbell. The rest is all dumb. Shoulders too messed up to do anything else.

 

[Gunsmith]

after my SECOND shoulder scope i relized that barbell bench wasen't worth it , i have gotten better results doing bumbells on flat and incline by lowering the weight and slowing the reps way down , focusing on a good deep stretch at the bottom and good squeez at the top

 

[jalsmiley]

i found even after surgery or just not doing a movement in long time...that you can do any movement out there safely if you work your way up to safe weight amounts....ok because you done heavy dumbells you have the strength to move 315 for a set right from start...but your joints havent seen this movement in so long....start light with lots of warm ups and work your way up to heavier weights with sloooooow perfect form and you will be happy you did....i have done this with bench after chest re-attachment surgery and behind neck military press(another movement which causes controvery of injury) i have successfully added these back to my routines heavy but only because i started light and didnt jump right into weights i use to do or thought i could handle.

 

[cpesloco]

If I bench I prefer decline. If i do flat bench i stop the movement about 2-3 inches from my chest. All controlled fluent movement.

I also am a DB press person by choice.

 

[stinkpelt]

Personally, I have found that constantly alternating dumbell and barbell presses works best for me. For instance....one week I may start with flat barbell bench, incline dumbell, then flat smith partial reps for tendon strength (seems to be working). Then next week I'll start with flat dumbell, then incline barbell and push-ups. Sometimes I will only do barbell movements for 2 or 3 weeks and then only dumbell for 2 or 3 weeks. What I have discovered through experience is that if I stick with the same routine for weeks....I get very prone to injury even though I keep strict form. So I guess what I am saying is I like to keep it mixed up. Oh yeah...I almost forgot, I sometomes switch to rest pause sets only...haven't done this in a while...with just slightly lighter weight. Might do this for a couple of weeks now that I am thinking about it

 

[Truepeptides]

I prefer db as well over barbell presses. Incline doesn't bother me as much as flat does. I also feel myself being worked much more doing flat db presses. Alternating can't hurt though which I do sometimes to change it up but remember not to go too heavy when you switch let yourself get adjusted for a week.

 

[PsyT]

i've gotten the most growth from dips and decline bench. safest too for shoulder issues.

 

[mohawkmike]

I think that doing dumbbells are far and away more superior then training chest with a barbell. with DB'S there's no cheating, either you can lift it or you cann't, you also can go deeper with DB'S also. Plus with DB'S you incorporate all your stablizer muscles.

 

[superman21]

Have you tried decline bench? I was looking through some old posts yesterday and found that Phil thinks decline is very important, sounds like even more so then incline or flat(phil correct me if im wrong). So i havent done Decline in a loooong time(2-3 years). i decided to switch things up and do decline db press and damm! my boobs are sore everywhere in my chest.

My chest has been at a sticking point for awhile now and i really feel like this might be the ticket!

Try it out, its a lot less strenuous on the shoulders too.

 

[deadlift0]

I never do flat barbell bench because i find its to restricting and it makes my shoulder feel beat up. Dumbells have worked well for me. But i suggest doing whatever you see and feel working.

 

[jakobe]

I do db flat and incline and bar decline. I always thought that the soreness was based on muscle group. For example, if you are doing barbell bench and you change the width of your grip it works different areas of the chest. Same with incline to flat to decline. Incline is going to work upper pec and decline is going to work the lower portion. I, personally, do more decline the incline though.

Correct me if I am wrong.

 

[EDED]

i would love to do decline DB but cant figure it out how to grab the weights to start, know what i mean? any tips? my meathead brain kicked in and its thinkin about food only, so help me out please lol

also i want to do floor db press but cant figure out how to grab heavy dbs safely without getting hurt to start

 

[superman21]

For decline bench DB i have to have someone put the weights on my legs and ill take them from there. I cant think of a way to do it without a partner. maybe set the dumbells on a bench on each side and might could get them from there..

 

[bigindian]

i would love to do decline DB but cant figure it out how to grab the weights to start, know what i mean? any tips? my meathead brain kicked in and its thinkin about food only, so help me out please lol

also i want to do floor db press but cant figure out how to grab heavy dbs safely without getting hurt to start

Put them on your knees when you roll back lift the weight in position.
Or have someone hand them to you.

 

[jakobe]

There is actually a company that makes a thing that hangs from a barbell. You could use that bench and hook the "hangers" on the barbell. Not sure what the max weight for them is though. I will see if I can find anything.

 

[jakobe]

They are called Power Hooks. I am sure there are more than one company but I think that is the original design.

 

[FeverishFlux]

I never do flat barbell bench because i find its to restricting and it makes my shoulder feel beat up. Dumbells have worked well for me. But i suggest doing whatever you see and feel working.

Totally concur! Flat bench doesn't isolate the pec, even if it's your first set of the day, you still work out alot of shoulder with the flat movements. Isolate your pecs, do declines with heavy weights. Inclines with an adjustable bench, as most of the non adjustable incline benches are set to high and also include alot of shoulder into the lift. Dumbells dumbells dumbells all the way.

 

[jrs]

Totally concur! Flat bench doesn't isolate the pec, even if it's your first set of the day, you still work out alot of shoulder with the flat movements. Isolate your pecs, do declines with heavy weights. Inclines with an adjustable bench, as most of the non adjustable incline benches are set to high and also include alot of shoulder into the lift. Dumbells dumbells dumbells all the way.

Isolation has almost nothing to do with gains in size, strength, "definition", etc.