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Forum » Flat barbell bench is safer imo
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Thread: Flat barbell bench is safer imo

post 1679322383 03-21-2023, 06:22 AM
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Flat barbell bench is safer imo

than dumbbell bench press. Because you get an assistance from your both hands. The trick is just you need to feel the muscle contracting each rep. But Dont push too much weight because you could injure yourself.

Maybe yhis is why pecs ib the gilden era were super developed compared to noq a days bodybuilders. I dibt know, thats just my thougbt.
post 1679322403 03-21-2023, 06:23 AM
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post 1679322583 03-21-2023, 06:29 AM
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Only started barbell press less than a month ago, I can feel it more in my triceps than I do with dumbbell, I prefer dumbbell, the initial kickback of putting the weight up sucks though especially incline lol
post 1679322663 03-21-2023, 06:31 AM
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Originally Posted By Austin317⏩
Only started barbell press less than a month ago, I can feel it more in my triceps than I do with dumbbell, I prefer dumbbell, the initial kickback of putting the weight up sucks though especially incline lol
Youre probably using a a slight closer grip bench press. And thats gonna hit your triceps obviously. Go for a wide grip version suitable to your structure.
post 1679322903 03-21-2023, 06:36 AM
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After 14 years of lifting with no major shoulder injuries I feel like I FINALLY really figured out my bench form. Really enjoying flat bench lately. Repping 225x10 with no issues.

I still enjoy DB's for sure, variety is the spice of life.
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post 1679322963 03-21-2023, 06:37 AM
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Originally Posted By Widenymous⏩
Youre probably using a a slight closer grip bench press. And thats gonna hit your triceps obviously. Go for a wide grip version suitable to your structure.
My grip goes pretty much as far to each side as possible with only a couple of inches either side or I’d jam my hand in the rack, same with smith machine too. I’m obviously doing something wrong but my hand positioning on the bar can’t be it, might be the way I’m gripping it
post 1679323223 03-21-2023, 06:44 AM
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Originally Posted By Austin317⏩
My grip goes pretty much as far to each side as possible with only a couple of inches either side or I’d jam my hand in the rack, same with smith machine too. I’m obviously doing something wrong but my hand positioning on the bar can’t be it, might be the way I’m gripping it
It's a compound movement for a reason. Its supposed to work your triceps, and who doesn't want juicy looking arms? There's no need to go mega wide or narrow unless your doing specific variations with lighter weights for very specific training sessions. Pick the optimal grip to avoid injury, and push heavy weight son.
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post 1679323503 03-21-2023, 06:49 AM
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Originally Posted By omnip0tent⏩
It's a compound movement for a reason. Its supposed to work your triceps, and who doesn't want juicy looking arms? There's no need to go mega wide or narrow unless your doing specific variations with lighter weights for very specific training sessions. Pick the optimal grip to avoid injury, and push heavy weight son.
It’s just weird I don’t get that feeling when using dumbbells, it actually hurts my triceps. Especially when I rerack it and release my grip fast. I have to release my grip slowly to make it not hurt as much, it sucks. Still enjoy doing it though, I have dumbbell chest on Mondays and barbell chest on Thursdays.
post 1679324073 03-21-2023, 07:02 AM
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I gave up BB presses over 10 years ago and switched to all DB. Never looked back.
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post 1679324863 03-21-2023, 07:18 AM
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Originally Posted By TXBuddy⏩
I gave up BB presses over 10 years ago and switched to all DB. Never looked back.
Because of injuries? I’m doing only dumbbells right now because I cancelled my gym membership and only have dumbbells at home, no rack or bench. It’s been a struggle to stay creative. Hate to say I miss benching.
post 1679325293 03-21-2023, 07:25 AM
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Threw flat barbell back in and I noticed my chest has gotten noticeably thicker
post 1679325633 03-21-2023, 07:33 AM
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Originally Posted By GuineaDago585⏩
Because of injuries? I’m doing only dumbbells right now because I cancelled my gym membership and only have dumbbells at home, no rack or bench. It’s been a struggle to stay creative. Hate to say I miss benching.
I could never really get a pump and it was beating my shoulders. DBs let me move where I want and are safer. I can also control the muscles better. I also do Hammer strength and smith work sometimes.
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post 1679326403 03-21-2023, 07:51 AM
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Originally Posted By GooBaaa⏩
Threw flat barbell back in and I noticed my chest has gotten noticeably thicker
Agreed. There is no substitute for the amount of "work" involved to move the weight. Cutting it out for injury reasons is totally fine, and a great physique can be built without it. But if your healthy and enjoy it, theres no substitute for some heavy(for you) bench sets.
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post 1679327103 03-21-2023, 08:04 AM
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Originally Posted By TXBuddy⏩
I could never really get a pump and it was beating my shoulders. DBs let me move where I want and are safer. I can also control the muscles better. I also do Hammer strength and smith work sometimes.
you're probably benching too much weight. You don't need to lift like Ronnie Coleman in the bench press. Weight that you can handle with good form will suffice. Just feel the muscle working each rep.


The problem is we think heavy weights build muscle. When in reality, you can build muscle if you know how to target the bodypart correctly with less weight and proper form.
post 1679327773 03-21-2023, 08:17 AM
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ITT:

Ph@gg0t OP claiming one movement is 'safer' than another but then literally in that same post puts the caveat of making sure you don't go heavy on his claimed 'safer' movement.

Brb "Driving by using your teeth instead of your hands is safer than using your hands to drive because you get closer to the windshield so you can see what's in front of you better. But don't push the accelerator too far and go too fast, you could fukking die when doing this thing I'm stupidly telling you to do without thinking about it ends up not actually being safer at all"


OP if you have to put a caveat like "don't do this hard... or heavy... or intense... or (insert any fukking thing here that involves pushing yourself)" then it's not actually safer. You're simply imposing limitations in order toforcethe movement to be less risky.

Doing too much weight onanythingis more risky than doing a manageable weight onanything.
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post 1679328153 03-21-2023, 08:24 AM
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If you really take your time with lighter weights/higher reps and work on your form I think flat is a totally safe option. I have limited equipment at home so flat bench has been my main chest exercise for a while. It always gave me shoulder pain as I got stronger in the past but this time I widened my grip (pinkies on rings), touch the bar lower (solar plexus) and actively arc it backwards toward my neck as I press. Very powerliftery form except I don't do a big arch or any of that ghey chit. After a month or two of 5 x 10 linear progression and now doing 3 x 10-15 to failure, twice per week adding 5lbs each week, I can say it's actually gone from being my least favorite exercise to my top 3. Feel it in my chest and tris way more than ever before.

I always treated it as a strength lift in the past and rarely did above 8 reps so maybe that was the problem for me. Going to stick with it as a higher rep exercise for a while longer before trying anything heavy.
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post 1679329663 03-21-2023, 08:47 AM
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Originally Posted By Widenymous⏩
you're probably benching too much weight. You don't need to lift like Ronnie Coleman in the bench press. Weight that you can handle with good form will suffice. Just feel the muscle working each rep.


The problem is we think heavy weights build muscle. When in reality, you can build muscle if you know how to target the bodypart correctly with less weight and proper form.
No I wasn't. I have been lifting for over 25 years. I can just control and squeeze better with DBs using my arms independently. They work better for me.
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post 1679330063 03-21-2023, 08:54 AM
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Originally Posted By TXBuddy⏩
No I wasn't. I have been lifting for over 25 years. I can just control and squeeze better with DBs using my arms independently. They work better for me.
Bro don't bother, I'm gettingserious"started lifting about a year ago, and have been watching some fitness gurus recently" vibes from this guy.
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post 1679330563 03-21-2023, 09:03 AM
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post 1679331223 03-21-2023, 09:15 AM
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It won't matter which one you decide to do as long as you focus on working the designated muscle instead of trying to push the weight.

Legit feel my chest exploding if I go 50% 1rm and nerd it out instead of going low iq weight throwing and feel nothing but delts and tris srs
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