The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?
[quote]daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?[/quote]
You simply keep doing it. Working on shoulder, triceps and even back strength can help because all are needed to control the weight. That is why there aren’t many small people who can actually press two 140+lbs dumbbells. It takes full body strength to even get them into position and you can’t use “technique” or bone structure to cheat them into position…unlike the barbell.
[quote]daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?[/quote]
No. You are at the end of the rope. The bottom. The only way you can get better stabilization is to do the exercise alot. Time is the only cure. Stick with it. You won’t be sorry.
[quote]daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?[/quote]
Exercise your patience.
[quote]redfreddy wrote:
Dedicated wrote:
However, if I was to focus on Dbells only for a similar time frame my bar bench would definitely suffer and go down. You get much more torque from the two hand hold then you can generate with one hand and will always be stronger and if you neglect the bar you won’t be as strong and bar numbers will drop.
I have actually experienced the opposite. I trained chest with dips and dumbells exclusively for about 2 months, then came back to the barbell stronger. I think it may be a good way to break a plateau.
I prefer the dumbells to the barbell. It allows for more variation.[/quote]
Yeah, I guess that proves that everyone is different. I also think we are forgetting all the variables that go into it and there are many.
I have always wanted a big barbell bench and hitting that level where 225 to 250 was rep range and 275 to 285 was one rep max range I hit in about two years of serious training and then kind of platued for a few years. at this level, I could hit the 90 to 100 db’s.
Again due to using an old training protocal, one body part per week such as chest on Monday and not always having a good partner or coach my progress stalled.
In the last year using a Waterbury inspired program and having a coach who has done two things one: coached me through some bad form mistakes while being a good spotter and two: motivated me by being competative with me and always pushing me to a high intensity level.
This has brought me to a level where 275 to 285 is my rep range, I actually think and will try in a few weeks that I could hit 315 for three to four reps. I at one time was (dare I admit this) afraid of the heavy weight on the bench and I had to build my confidence on it along with my strength. I think deep down many start to fear the heavy loads and it takes a good overall program of progression to overcome this.
I also like db’s and agree with others on here that they are great for hypertrophy and a full range of motion and always include them somehow in my program. I especially like low incline db’s and they have helped me build a my upper chest delt tie ins.
But, with that being said I believe if you want a big bench for whatever reason, challenge, ego, competition, you have to work on your bar bench and sometimes when you think you are stuck at a level it just takes some changes are modifications and you can again start busting through platues.
As far as the injury thought goes, I believe with proper warm up, form, and nutrition, this doesn’t have to be a sure thing. My shoulders feel great and I have never injured them in over ten years of trying to build up my bench.
I now feel that a 400 pound bench is possible in another year to two years of consistent training and with the proper nutrition, supplementation, and recovery and I for me that is the challenge, if I make it great if not I will have given it my best effort.
D
[quote]daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?[/quote]
Just doing them. Your nerves aren’t used to firing the stabilizers yet, but will get there soon. Start with a weight you can stabilize and within a few weeks and months when they are adapted you will be surprised at how much your weight on db goes up.
D
Sounds good, thanks for the advice guys 
Another advantage I find to using DB’s over BB’s is symmetry. When you use the bar you unconsciously compensate for weaknesses from one side of the body by shifting the weight to the other side (dominant side). This can cause muscle imbalances and pain.
I haven’t done a BB flat bench in years. As a matter of fact I NEVER do flat benches. I only do BB inclines, DB inclines, DB incline flys and weighted dips and I’m told my chest is very impressive. If maximum pec development is your goal, I don’t recommend flat benches anyway.
Since I’m a bodybuilder when people ask me what I bench my usual reply is, “Hell if I know nor do I care”. If you look big and strong and you’re not a power lifter what difference does it make what you’re numbers are?
[quote]MaloVerde wrote:
daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?
Exercise your patience.[/quote]
Does Hammer Strength make a machine for that?
nice thread with good points being made by all.
When i do have a spotter and barbell bench press i usually work on wide grip only cause i don’t get a chance to hit that angle and hand positioning at a high intensity with dbs and dips.
DB training more closely mimicks athletic movements because of the hand positioning. I recall certain coaches recommending close grip benches rather then wide grip for atheletes because of the better carry over to natural movements.
laters pk
[quote]Dedicated wrote:
daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?
Just doing them. Your nerves aren’t used to firing the stabilizers yet, but will get there soon. Start with a weight you can stabilize and within a few weeks and months when they are adapted you will be surprised at how much your weight on db goes up.
D[/quote]
I concur…Furthermore, use lower weight with higher rep range to perfect your form; in addition, I like manipulating TUT with tempo.
Great thread, guys. Keep it going.
[quote]daltron wrote:
The other day I tried DB’s for the first time and I gotta say I was very humbled by the drastic decrease in weight I was able to handle compared to barbell pressing. My stabilization sucks. Other than just keeping at it with a weight I can control, is there any other exercises to help me out with the DB press in terms of stabilization?[/quote]
It’s not necessary, but sometimes I will press a pair of full length barbells with my hands in a neutral position. It’s a real challenge. ! have done a pair of 135 pound dumbells for 2 reps, and I have gotten a pair of barbells loaded to 95 pounds for 2 reps.
You can also press a pair of plates, holding them by the end so that the rest of the plate is sticking up above your hand.
Then try pressing a pair of barbells so that they are sticking straight up in the air. (Kidding).
[quote]mertdawg wrote:
It’s not necessary, but sometimes I will press a pair of full length barbells with my hands in a neutral position. It’s a real challenge. ! have done a pair of 135 pound dumbells for 2 reps, and I have gotten a pair of barbells loaded to 95 pounds for 2 reps.
[/quote]
I bet that really freaks out the normals.