I typically train solo in my garage in a HIT style (one set to failure). I typically haven’t incorporated Bench Presses into my routines due to the obvious risks. Not sure if Dr. Darden is a fan of using dumbbells on pressing movements, but is there any downside to using bells with a neutral grip in a HIT format? Definitely would allow me to go to failure safely. Any input would be appreciated. Thanks.
DB Bench is a great option, i like incline a bit more for muscle targetting though.
BB Bench is only okay for exercise selection anyways.
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I bench press in garage gyms all the time. You just have to be smart if you’re solo.
Make sure you can move the weight in any direction. Most horror stories are about a smith machine that acts like a guillotine, or something getting trapped against a wall.
Don’t use clips on the ends so you can dump it if you cant make the rep. Actually practice dropping one side and letting the other side go so if you need to, instinct kicks in. Also not using clips makes you keep your form better since you have to think about.
And neutral grip DB presses are one of my favorites. But listen to Andrewgen - he’s sexier than me.
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Something I’ve been playing with recently with dumbbell bench is to use Fat Gripz. They seem to reduce the use of forearm and grip on the movement to control the weights balance and force you into more balance, more closely mimicking the bar (at least in my opinon). I’ve been trying them for flys too, which is interesting. They work REALLY well for ez bar curls and I can lift more weight and feel different fibers working to usual. May be worth a shot for ~$40 to try them out as a good modifier.
Generally I just dislike barbell bench press. I can hit a couple of reps for 315 but it is just a weird feeling compound for me. Laying in my back and needing to use my lats and legs to support driving up weight over my chest doesn’t seem like a fun exercise to me generally. I’m fine with barbell for reps, but I’ve never been keen on maxing it out for PRs, the risk-reward feels too great. Dumbbells let you control a lot more of the movement shape on a press, and if you’re at an equipped gym, you can get pretty heavy, though lift offs get challenging at a point. I typically do 125s for sets at my gym and it feels much more natural than trying to throw up the barbell, even though technically the barbell is more weight when loaded up
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I also prefer dumbbells, but if you still want to bench can you not set up safety pins in your rack?
That said, I just don’t like going to true failure on any barbell movement. It becomes all joint and sadness for me at that point, and I’ll do something silly to finish a rep; maybe the rush of my impending doom gives me an extra gear. When I fail with dumbbells or machines, I tend to do a better job of doing so with consistent form.
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I don’t think there is any downside to using DB’s over flat bar. I think they are much easier on your shoulders as you are not locked into a position that may not be comfortable for you. You can also converge with DB’s so I feel a better contraction.
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I agree 100%. The downside would only be for advanced lifters at a gym where the weight peak light, my gym stops at100lb dumbbells and they are too light for continued progression.
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You can also do cool High Intensity stuff like go to failure doing squeeze presses then switch to plain old neutral grip presses and go to Double Failure.
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Thanks all. Great input. I’m definitely going to give the 'bells a try.