Better Than Dumbbell Bench Press For Chest?
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- Опубликовано: 10 сен 2024
- Want to MAXIMIZE the weighted stretch on dumbbell bench press?
Try this simple form switch/hybrid press for watermelon pecs.
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
This exercise is killer. Seen it referred to as a barrel press by some strongmen
Barrel press, I like that!
I've been back lifting after a huge break. Was trying to get the feel for flyes and ended up naturally finding this movement, it's good to know it's a real exercise as I could feel it working regardless 😅
This is my favorite chest exercise. One of the only exercises that worked for me and also helps build strength in the bottom portion on bench press.
That too, it corrects weak pecs and actually builds bottom strength
when travelling i did a pushup variation with a greater stretch. when i went back my bench increased significantly
Cuz it most likely mimics a def push up
This is how I do my normal dumbbell bench press because nobody looked at my form and neither did I so I just moved in a way to feel the stretch and not use forearms much.
Giga stretch from day 1 🔥🔥
That's how I always did my Incline dumbbell press because the stretch felt great, now I have a juicy chest but I also have gym bros form correcting me 😅
Saw this variation on Sean Nalewanyj's channel, amazing exercise for chesticles for sure
Awesome, not surprised that Sean also promotes it!
That's how I've been doing DB Fly for years. The 'regular' way hurts my shoulders.
Same
I like floor flys
Is this an innate issue or is a ROM issue? I find not going as deep as possible helps me. Also not fully locking out seems to keep the chest engaged
@@KurokamiNajimi years of competitive swimming and chronic tendinitis.
@@KurokamiNajimi Shoulders are weird joints and many people don’t have the mobility to do a full ROM fly with straight arms with decent weight without feeling pain. Even if you had the mobility to pull it off I wouldn’t recommend it on this exercise specifically because I don’t think you get that much out of an inch or two of extra ROM
make sure to keep the forearms vertical at all times doing those… I injured my shoulder by shifting one arm to the side and creating a much greater moment arm, got a labrum tear due to the stretch on the joint
To the side like flared out, or what do you mean?
@@BipolarBilly52 palm further from the body, with elbow not at 90 but like at 60°
@@user-dv7fb3kn9z You mean 120 degrees between bicep and forearm caused the tear
Yeah the forearms cannot be diagonal especially when going heavy. Great tip and I'm sorry you dealt with that tear.
Aren't these basically like those ring fly/pushups you do? Gunna try these today thanks
looks pretty much exactly like ring push ups. the squeeze will probably be better on the push ups, tho
Exacty what zwryy said.
Similar kind of motion without the shortened position emphasis so it's a stretch pressing variation.
adding that
I inadvertently started doing this last week and the coverage for soreness was exactly what I was looking for in a chest exercise.
Normally I just do barbell bench and even when I close grip I can't get activation in the middle of my chest, but with these...everywhere that the chest should be engaged I feel with this exercise and then some. Middle, top, bottom, outer, delts, triceps.
I'm only doing 40 pounds each arm and it's great.
Commenting for the giveaway. Appreciate the opportunity and your videos!
Excellent exercise. On inclines too
One of my favourite db exercises, i also like to do a version with slightly inclined bench and rotate thumb side inwards at the top range to destroy the upper chest
that's how steve reeves did it if you know who he is
Learned it by watching Sean Nalewanyj, killer move.
I saw these on a different video few weeks ago and have incorporated them into workouts they are brilliant. And now you have verified them they muay be legit!! Thanks mate.
Nice. I'm gonna fire this up next meso for sure.
Seems like smaller heavy dumbbells would exist by this point
I know right!? Wish I can go deeper with my regular arm path
Idk why it would seem like that. They’re gonna discover a new kind of metal?
The denser metals would make the Dumbbells ridiculously expensive to make at 100+ pounds I assume.
They do exist. About 6-8 dollars a pound. A set of 90's is about $600. You would want urethane or maybe rubber round dumbells. I suppose you could be cheap and get hexagon dumbells but they suck.
Ivanko, PB (perform better), Umax (highly recommended), unbranded, or other brands all have fixed weight dumbells that go from 5-150 pounds but are crazy expensive.
Maybe kettlebells will not restrict the ROM?
Great exercise and phenomenal demonstration! Amazing work. Thank you for the tutorial. 💪🙏👍
I actually have been doing this, didn’t even know it was a real exercise, just felt better and safer on my shoulders than actual flyes
I switched to DB for my close-grip bench too
The first time i have seen this exercise it was from my friend father he was doing this exercise for 35 years ago
And when she saw me this exercise I was feeling good it works better than regular dumbbell press it's amazing
This pretty much follows the path you would use with cables. For someone with long arms and shitty shoulders this variation is great. I’d drop the weight for this almost in half or a little less from your bench weight.
If you just press with a neutral grip or go neutral at the bottom rotating through the movement ,like the arnold press, this limitation isn't really a factor. Flys are ok too
This is how I do ring push ups and it feels amazing, the range of motion and weighted stretch is immense
Awesome for ring pushups, no need for RTO and this is easier on the biceps tendons 💯
Man I'm getting a pump just hearing you talk about it!!!
roider
I kinda need a tutorial for this. Can't really tell the difference. I hope you do one some day :) thanks bud
Love these!
Love this variation
Ok, thank you.
The fly press is exactly what I do braaaaaaah. It's intuitive
Just feels right!
I love this
The 85lbs dumbbells are glued in my gym.
Doing this with rings , great stretch!
Thanks will start next workout. Should I do before or after bench?
Do you still support dips and push ups
Always
Or dumbbell bench press with neutral grip
I will get my thin plates tomorrow and finally I will have adjustable dumbbells can’t wait! By the way this exercise feels much better than flys, it doesn’t hurt my shoulders
Im confused. So the dumbell presses arent that good? whats the point of this video?
Combine DB Press with flyes for a nice secondary movement
I think john meadows also talked about this before
Would not be surprised if he did!
Couldn’t you also jusr dumbbell bench with a neutral grip?
Would still be blocked by the delts
ya
@@facelessnameless nah that’s if you keep your elbows to the point they are brushed up against your torso. If you keep the elbows 30 degrees out or more the dumbbells will still be out to the side of the delts.
Stretch isn't as good and it becomes more delt/triceps focused. 45 degrees is the sweet spot but the plates hit the body so neutral coming out is an easy solution
So should I start doing just Fly presses instead of regular DB flys from now on? When i work out at my home gym I dont have a pecdeck machine so I usually skip flys because i heard they are ineffective with free weights, but maybe these on an incline will fill that void?
Did you try looking for the smallest diameter 10lb plates for the extra ROM at the bottom? If so, what brand plates are you using? As 10lbs seems to range from a little below 9” to over 10” in diameter. Or is this focusing on the wrong thing? Thanks.
The ring version of this is bulgarian push ups. Incredible exercise
So you saying to press only with dunbells or what I dont get the poibt of rhe video
Should i squeeze it at the top for the middle chest or is this last bit just front delts? Can’t decide what’s right or wrong , thanks
Thoughts on those cambered specialty bars? In theory you can even get the multi grip cambered ones that have dumbbell like grips and get like 3 inches of deeper range of motion stretch at the bottom. Tiger Fitness and Bells of Steel offer some that aren’t too badly priced.
Hi I just watched an 6 year old video of you saying to tuck the elbows in 45 degree on dumbbell press, now it seems like you stopped doing it?
Seen these by Bryan Boorstein first, they're so good.
What's the purpose of those wrist bands?
Looks killer
i like this
Hey Alex what clips are you using on your dumbbells as they look really sturdy.
Oso collars from Rogue Fitness, best clips ever, not too bulky, look nice, and never fall
@@AlexLeonidasthanks 👍🏻
I tend to hold the dumbbells with my wrist on a little angle so that seems to give me more clearance between my chest and the bell at the bottom. Maybe it isn't good for really heavy bells or for those with wrist injuries but it seems fine for me.
That's why I like to train with rings and weights combined.
What I'm doing right now ❤
Alphadestiny you should try some bar bending soon. You said you might try it a while back
I used to do these quite a bit, kinda forgot about them
Good point but I think it’s important to bring up that you’re misunderstanding the notion of why these are better for ROM. It’s better due to the ability to create a 45 degree angle with the weights and keep the elbows closer to your ribs which allows for more leverage from the pec hence the deeper stretch.
Alex my Barbell Bench (relative to my weight) explodes in strength easily BUT my shoulders can't stand it anymore. Can I use these at moderate weight with barbell floor presses to keep up my strength? So strength and size are both covered?
I don't see why that wouldn't work but also see my videos on bench press and shoulder pain.
Have you ever tried putting a medicine ball between your shoulder blades? Can’t go as heavy obviously but crazy range of motion
I find fly presses the best hybrid movement you can do for chest, cables or dumbbell
How would you compare these with the ring flys?
That's how I do it, to simulate the motion
I need to revisit these. I feel like my form was off when I did them.
Have you guys heard of the clean and jerk ? Well I’ve been doing jerk and clean. My right forearm has doubled in size.
ive kinda always done this cause i used my dads bulky powerblocks as a teen
goood
Do a full day of eating!
Hey Alex
Is it safe to retract scapula on dumbell bench press?
I can't agree Alex. If you dumbbell press with 45 degree arm path the ROM is far superior compared to a barbell.
decline power fly press and floor power press fly>>
Unfortunately I've got AC joint issues
This is kinda like how ben pakulski shows db press, i use that shit often and it always fucks up my chest in a good way
Song?
cambered bar press
This is a barrel press or power press
Where did you get those types of adjustable dumbells?
Bells of Steel (link in bio)
Dang I’ve been doing this on accident 💀
Smart accident!
That's how I always do my flys.
That's exactly how I do cable flies. They're killers.
Or just do barrel press. Keep joints stacked but turn palms in so dumbbells don’t touch chest.
u can also use rings 👍🗿
Definitely don’t like the sound of ripping angle
You can also do these in a way that provides Eccentric Overload. Be careful tho
Ring pushups safer imo
Aren’t you but basically arching the chest to be able to do a decline? I mean why not just do a decline
Thats almost a barrel fly, indeed its more like a fly, im not complaining, im just confused.
This cuts my reps in half lool
The bottom is just messing up the shoulder capsule even if it stretches the chest
Literally just do neutral press
Be careful with doing heavy dumbell press/flys because you can peel your pecs of the bone
Strict form is a must!
Am I stupid it still looks like a fly
Fly goes all the way out. Your arms are almost straight. Here you keep the arms about 80-90 degrees to maintain the press ability
"Feel the ripping in your pecs"
I'd rather not
Chest machine > dumbbell fly
Most chest machines don't have the angle to hit the deepest stretch of the pecs. It's only possible to do that with dumbbells, cables, rings, dips, wherein there is nothing that would stop you from hitting the deepest stretch your own body allows you to hit.
I use to think that but they complement each other. You use dumbbells for more tension at the bottom to mid and bands or machine for tension at mid to top which is ideal for the chest area adduction hits more. Personally though I don’t do flies at least not right now I find pressing movements are enough. I also happen to like paused Diamond Push Ups which hits that shorten position just like a fly
No! Definitely not better. Proven by EMG tests (electro myography).
An exercise guaranteed to bring about shoulder impingement.
No because the hands are neutral and the humerus is not diagonal or that far away from the body.