[quote]Imen de Naars wrote:
Thanks guys, you’re awesome, I didn’t expect so many responses in such a short time!
In any case, yeah, I alredy utilize dumbbells; I was wondering though if for strenght purposes the bench press was more adequate. There’s a friend of mine for example that can lift less weight dumbell-wise, but he has always worked out with the standard bench press, and he’s definitely stronger than me in the sense, that when we do some stupid playful stuff hitting each other (not humping), he wins all the time. But that might just be a genetics case.
I also feel like dips are optimal for aestethical purposes, but even when I add weight, I never feel stronger if I limit myself to dips.[/quote]
You might try plate sandwiches. I do these sometimes to finish a workout if I’ve been sticking to dips and such. PS’s work like this: grab a pair of smallish plates and press the two flat sides together. With your palms flat against one plate each (like you’re clapping), pick up the plates until you are holding your arms straight out in front of you, elbows slightly bent. Now hold them for a set amount of time. I usually go for 30sec-3min. Just another tool to try out.
Good luck,
-B
heh, I was just wanting to start this thread basically. My workouts consist almost entirely of Deadlift, Squat, Pullup, Dips, and a couple various other little things. I’ve seen gains with all my numbers, and I’ve put on weight, progress is slow and steady and I’ve been feeling good.
But I almost never focus on my chest, and I barely ever do bench press.
I think the only thing I’m missing from not developing my chest as much as my back, legs and shoulders, is that puffed up “oh you must work out” look. I seems mostly aesthetic to me, which, isn’t to say its not worth pursuing, but for where I am in training right now, it’s not my main goal.
It’s good to read some people’s thoughts on this subject.
I related. Even if my stats are good (1.74*74 kgs @ 8-9 percent bodyfat) I don’t look “buffed”, I mostly look athletic. I think the “buffed” look is mostly given by the arms.
Bill Hartman and I are writing an article on this topic right now - I think it’s going to change the way people think about horizontal pushing/pulling exercises.
[quote]Imen de Naars wrote:
I related. Even if my stats are good (1.74*74 kgs @ 8-9 percent bodyfat) I don’t look “buffed”, I mostly look athletic. I think the “buffed” look is mostly given by the arms.
[/quote]
The problem is those stats aren’t good. Eat a cheeseburger.
[quote]EatSleepLift wrote:
Imen de Naars wrote:
I related. Even if my stats are good (1.74*74 kgs @ 8-9 percent bodyfat) I don’t look “buffed”, I mostly look athletic. I think the “buffed” look is mostly given by the arms.
The problem is those stats aren’t good. Eat a cheeseburger.
[/quote]
They are at least decent, given the level of aerobic activity that I perform due to other sports. But, you have the right to your opinion.
Yeah I eat plenty, who doesn’t like eating?
[quote]Mike Robertson wrote:
Bill Hartman and I are writing an article on this topic right now - I think it’s going to change the way people think about horizontal pushing/pulling exercises.
[quote]daltron wrote:
The BB BP can build you a monster chest and/or some triceps. What’s not to love?[/quote]
I agree. Flat barbell bench has given me great gains once I started performing it in a powerlifting style and making it a lift of focus in my training programs.
It’s not necessary for bodybuilding purposes, but it’s a very effective tool for bodybuilding. Like you said, what’s not to love?
[quote]t3h_Squirr3l wrote:
What realistic about laying on your back and pushing up ? Honestly, to the poster who said he can toss around guys on top of him…try going up against a skilled BJJ white or blue belt (let alone purple or higher) and benching them off you. You will get armbarred so fast your head will spin. See Zuluzinho v. Nogueira in the Pride Open weight GP earlier this year.
[/quote]
What the fuck are you talking about and who gives a shit about 400 lb. useless Zuluzinho anyway?
unless you are trying to improve your bench press max, there is no reason to do them. you can strengthen and shape your chest with a variety of other excercises. dips, overhead presses, flys etc etc are great for the chest. many say that flys are the best chest excercise you can do as they pull across the muscle as it is shaped.
if you are worried about having no spotters, do pushups for the particular movement bench press gives. you can buy weighted vests and get a great work out, even better than bench press as pushups require more muscles in your body to work, while training the same spots bench pressing does.
I think exercises are just tools to build the body. We experiment to find the tools to build the body the safest and easiest.
The biggest problem with any exercise is imbalances. I strained a rotator cuff doing db presses because my rotator cuffs were not keeping pace with my db presses.
I pulled a muscle in my back, which is probably a pinched nerve from lacking hip mobility and sitting on a wallet for too long.
Here’s an article for those making fun of the wallet comment:
How many folks do you see stretching before and after a workout?
I don’t think you need to bench. I don’t think you need to curl either. But I do think that in any program there is a time and place for these exercises. If you have been doing weighted dips for the last two months, maybe it’s time to bench for a month or two. If you are seeing good overall body growth, maybe it’s time to curl for a month or two.
[quote]Imen de Naars wrote:
Due to working out alone in my garage, I have never felt sure of adding bench presses to my w/o. I’ve always substituted them with dips and overhead push-ups (I don’t know the name: basically, push-ups that are done with the body in a vertical position).
Does the bench press offer any advantage that dips cannot compensate? Shall I try to insert it, maybe utilizing a weight that I can manage easily?[/quote]
Go buy an average-strength Jumpstretch band from EliteFTS.com. Do some push-ups. When you can do more than 8 reps, add another band (a mini or monster-mini). You’ll be fine.
[quote]Imen de Naars wrote:
Do they add so much resistance that I shoudln’t be able to do more than 8? I currently can pushup with 30 kgs added to bodyweight (74 kgs)[/quote]
I dont’ know how long yoru arms are. it’s impossible for me to say.
i have long arms, so at the top of the movement, the resistence is killer.
order a copule bands. at first i didn’t use them because of cost. now i’m a believer, and use the things for all sorts of movements - and especially joint traction work. (see “the band man” by dave tate for more on this)
You could look into doing dips. The Vince Gironda style of dips was used to build chest mass without benching. Dip bars are easy to make out of a pair of saw horses or sturdy bar stools. You can add weight around your waist as needed.
[quote]Malevolence wrote:
heh, I was just wanting to start this thread basically. My workouts consist almost entirely of Deadlift, Squat, Pullup, Dips, and a couple various other little things. I’ve seen gains with all my numbers, and I’ve put on weight, progress is slow and steady and I’ve been feeling good.
But I almost never focus on my chest, and I barely ever do bench press.
I think the only thing I’m missing from not developing my chest as much as my back, legs and shoulders, is that puffed up “oh you must work out” look. I seems mostly aesthetic to me, which, isn’t to say its not worth pursuing, but for where I am in training right now, it’s not my main goal.
It’s good to read some people’s thoughts on this subject.
[/quote]
umm yeah who wants to loot like they work out. jesus…