Dumbbell bench form

HypertrophyCoach Joe Bennett Forums Training Dumbbell bench form

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  • #275858
    Simo Matikainen
    Participant

    There is many ways to dumbbell bench, I used to bench like touching my chest so its reducing my rom the bigger the dumbbells get.

    Now I recently started using little lighter weights, not arching as much and bringing the dumbbells to my side more so that rom doesnt suffer as much. Is that better way to dumbbel bench? And what would one do if the dumbbells get so big they reduce rom, I feel that is big disadvantage.

    #276223
    EBalage
    Participant

    Hey there!
    I think the whole point of a db bench is that there is no right or wrong way to do it. You can find the way that suits you the most. If you go up on youtube, Joe explains this on detail, but I think you should focus on the path of your upper arm, rather than the position of the dumbbells. Actively pull your arms “down”, find your active ROM, find out how deep you should go, and from there, find the position which suits you the most (high elbow, tucked elbow, pronated, slightly supp, whatever). And from there, focus on “pushing the biceps into the pecs). For me, I set up so the “biceps kinda follows the arc of the lower pec”, kinda like Joe explains it on db bench/machine press form. I think if you try that, it gives you the answer to how far out you should go. Than again, if you are using the press as an accessory to adress a weak point in the barbell bench, Go with the form closest to your barbell bench.

    As for the “too big dumbbells”, if your active rom allows it, and it becomes a problem, you can always externally rotate/supinate the dumbbells slightly to gain more rom.

    #276419
    BryceBahm
    Participant
    #276528
    Simo Matikainen
    Participant

    Hey there!
    I think the whole point of a db bench is that there is no right or wrong way to do it. You can find the way that suits you the most. If you go up on youtube, Joe explains this on detail, but I think you should focus on the path of your upper arm, rather than the position of the dumbbells. Actively pull your arms “down”, find your active ROM, find out how deep you should go, and from there, find the position which suits you the most (high elbow, tucked elbow, pronated, slightly supp, whatever). And from there, focus on “pushing the biceps into the pecs). For me, I set up so the “biceps kinda follows the arc of the lower pec”, kinda like Joe explains it on db bench/machine press form. I think if you try that, it gives you the answer to how far out you should go. Than again, if you are using the press as an accessory to adress a weak point in the barbell bench, Go with the form closest to your barbell bench.
    As for the “too big dumbbells”, if your active rom allows it, and it becomes a problem, you can always externally rotate/supinate the dumbbells slightly to gain more rom.

    Thats very well said about many ways to do it. Great comment, I think Im going to continue using this new form as the rom is better. When I continue to getting stronger I keep priority on using full rom as long as its possible and tweaking the position of the dumbbells to do so. Thanks man.

    #276533
    Simo Matikainen
    Participant

    Thanks Bryce, my main question was about the rom but I think in Joes videos we find out exactly that I should do my active rom, which is lower than touching the chest.

    The issue was before that I always touched my chest instead of going little wider therefore the rom gets smaller and smaller the stronger you get.

    That said I think this new form I use is great as long as I can continue to use it without issues as dumbbells getting too big.

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