As a result, the wide-grip bench press is more of an advanced bench press variation. Dumbbells can be easier to locate — and handle — than a barbell, especially for a beginner. That way you can build the relevant muscles bigger, allowing you to bench press more weight. Follow the same protocol as above to find your rep maxes for the week. I’m with you on the value of being drug-free, absolutely. It’s pretty simple, really: You load a barbell up with weight, grab it with a shoulder … The dumbbell bench press is a variation of the barbell bench press and an exercise used to build the muscles of the chest.. Often times, the dumbbell bench press is recommended after reaching a certain point of strength on the barbell bench press to avoid pec and shoulder injuries. If you are focusing on pulling the maximum weight and are planning to do both deadlifts and squats on the same day then hit the deadlifts, before you hit … Besides the bench, and playing baseball I do run (jog). A thumbless grip is not to be used on the bench press, as it is unsafe, and often nicknamed the “suicide grip,” as it is far too easy for the bar to fall off of your hands and land on your body (warning: hard to watch). Option #2) Exercising at home and need a plan to follow? There’s even some research showing that the dumbbell and barbell bench press both stimulate the sides of your shoulders (side delts). With that said, though, I hadn’t heard anything about it increasing injury risk until you told me just now. Since before the Golden Era of bodybuilding, the bench press has been a staple exercise for building muscle mass. Here are the five steps to Deadlift with proper form… Walk to the bar. Everything you need to know about getting strong. In this tutorial video, we asked the world-record powerlifter, Jordan Syatt, to teach the bench press in a way that’s ideal for gaining muscle size and strength: Some of these points mean that your overall range of motion is smaller. Push-ups have been around for thousands of years, but back when people first started lifting weights, it was the overhead press that was used to develop upper-body strength. That’s entirely up to you. As popular as it is, the bench press in its current form is really less than 100 years old. For more on strength standards, we have an article on how much the average man can lift. Monday is chest day, so that's when you bench, right? I try to run 3-4 times per week to maintain my cardio training. For example, a powerlifter might be chest-dominant when he benches, and so even though his chest is already enormous, if he could build it even bigger, he could increase his bench press. What we see here is that the standard bench press creates longer moment arms between our collarbones and the barbell, making the lift harder on our shoulders and upper chests. If you have a stubborn or lagging chest, and if you don’t have any shoulder pain, then the wide-grip bench press may serve you well. I promise you. Do 3 sets of 10 on your first day in the gym. And if a muscle group is lagging behind, it’s your chest. Focus on the following when performing your bench press. That way you have a true chest exercise in your program. But eventually, we’ll grow too strong for that, too. Workout Program Overview. The bench press is a compound lift that will bulk up your chest, shoulders, and triceps. It doesn’t stimulate as much muscle overall muscle growth as the squat or deadlift, but it’s famous for stimulating the muscles that best improve our upper-body strength and appearance. There are many different ways to set up for a bench press – as you’ll see by watching any powerlifting competition, or even by spending just 20 minutes in your local gym. That larger range of motion is better for our chests and shoulders, and it also bulks up our serratus muscles (which are the muscles covering our ribs): Of course, as we get stronger, regular push-ups stop being challenging enough. The spotter always watches every rep while staying out of the way. His triceps and shoulders might be proportionally smaller than his chest, but that’s not a concern of his.