DB Bench Press

darreneatschicken

In this video, the guy has palms facing outwards:

https://www.youtube.com/watch?v=omGiL5h2R_I

However, in this video, the guys has palms facing each other:

https://www.youtube.com/watch?v=G9nf-QZeYWI

Which is correct?

My trainer told me that your elbows should be tucked in when doing bench press, so the second video looks more correct to me. Seems like the way his palms are positioned is helping him tuck in his elbows.

I do feel like you can still tuck in your elbows even if you do bench press with palms facing outwards. You just have to make sure your arms are over your lower chest, rather than your shoulders and pretending to crush a fruit with your armpits as the weights descend.

BigT555

elbows tucked works triceps more, elbows out focuses on pectorals more. the way that your palms are placed just makes the motion easier depending on which version you do like you said

Mbierschbach

Neither is "wrong". I often vary grips to change up the focus area of a particular exercise. For example I do a wide grip, standard grip, and very narrow grip barbell curl. They work different parts of the bicep (inner head, outer head, peak). BigT is right - you'll work more triceps in the one example but you will still work a different area of the chest. Bodybuilders change their grip and grip width all the time to get to every part of a muscle group.

darreneatschicken

elbows tucked works triceps more, elbows out focuses on pectorals more. the way that your palms are placed just makes the motion easier depending on which version you do like you said

Makes sense.

My trainer did mention that your elbows should never be flared out. So if you bench with palms facing outwards, then you should still try to tuck in your elbows, right?

darreneatschicken

And do you guys squeeze your pecs at the top? How do you do this? If at the top of the lift, my arms are straight, this causes me to lose the tension in my traps.

BigT555

elbows tucked works triceps more, elbows out focuses on pectorals more. the way that your palms are placed just makes the motion easier depending on which version you do like you said

Makes sense.

My trainer did mention that your elbows should never be flared out. So if you bench with palms facing outwards, then you should still try to tuck in your elbows, right?

i dont tuck elbows on bench press, unless im trying to specifically work my tri's. do you know why they said not to flare elbows? thats a pretty standard movement for lifting

And do you guys squeeze your pecs at the top? How do you do this? If at the top of the lift, my arms are straight, this causes me to lose the tension in my traps.

when im at the top of the lift i just keep trying to push forward, even when arms are fully straight (if that makes any sense at all). this keeps the pecs tight throughout the whole motion. i tend to loosen up my traps a bit at the top of the lift so i can get a further range of motion

darreneatschicken

Ok, so if you want to focus more on your chest, you let your elbows flare?

BigGuy47

Here's a substantial article on push up form.

http://www.t-nation.com/free_online_article/most_recent/the_best_damn_pushups_article_period

Cherimoose

Ok, so if you want to focus more on your chest, you let your elbows flare?

Turn your palms in 45 degrees, like the guy in the second video. This reduces involvement of the anterior deltoids (front shoulders). So does setting the bench at a slight decline.

when im at the top of the lift i just keep trying to push forward, even when arms are fully straight (if that makes any sense at all). this keeps the pecs tight throughout the whole motion. i tend to loosen up my traps a bit at the top of the lift so i can get a further range of motion

Don't worry about squeezing at the top - there's no resistance from the weights at the top of the movement, so use it as a momentary rest, so you can put a strong effort on the next rep. If your pecs don't get a break, they can't lift as much. That's what i don't like about the 2nd video - he doesn't straighten out.

mustgetmuscles1

Ok, so if you want to focus more on your chest, you let your elbows flare?

Turn your palms in 45 degrees, like the guy in the second video. This reduces involvement of the anterior deltoids (front shoulders). So does setting the bench at a slight decline.

when im at the top of the lift i just keep trying to push forward, even when arms are fully straight (if that makes any sense at all). this keeps the pecs tight throughout the whole motion. i tend to loosen up my traps a bit at the top of the lift so i can get a further range of motion

Don't worry about squeezing at the top - there's no resistance from the weights at the top of the movement, so use it as a momentary rest, so you can put a strong effort on the next rep. If your pecs don't get a break, they can't lift as much. That's what i don't like about the 2nd video - he doesn't straighten out.

^ Agree.

You can straighten your arms but your shoulder blades should remain contracted. If you are pressing and squeezing so far at the top you have no resistance and you are spreading your shoulder blade out from under you. When you come back down they will not be able to contract for the next rep and you are putting a ton of pressure on you shoulder joint.

Couple videos on it that explain it better.
http://youtu.be/qW_dhi0-r9k
http://youtu.be/pwOZghunuyE

ninerbuff

Practice "pec" flexing without weights. If can't do it without weights, then trying to do with weights on you probably won't happen.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

darreneatschicken

Practice "pec" flexing without weights. If can't do it without weights, then trying to do with weights on you probably won't happen.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness industry for 30 years and have studied kinesiology and nutrition

I thought we just decided that pec flexing isn't necessary

dbmata

And do you guys squeeze your pecs at the top?

Yup.

I imagine it as if I want to poke the bar with my nipples, then I squeeze that ish until it happens.

darreneatschicken

Ok, so if you want to focus more on your chest, you let your elbows flare?

Turn your palms in 45 degrees, like the guy in the second video. This reduces involvement of the anterior deltoids (front shoulders). So does setting the bench at a slight decline.

when im at the top of the lift i just keep trying to push forward, even when arms are fully straight (if that makes any sense at all). this keeps the pecs tight throughout the whole motion. i tend to loosen up my traps a bit at the top of the lift so i can get a further range of motion

Don't worry about squeezing at the top - there's no resistance from the weights at the top of the movement, so use it as a momentary rest, so you can put a strong effort on the next rep. If your pecs don't get a break, they can't lift as much. That's what i don't like about the 2nd video - he doesn't straighten out.

But I thought you only turn your palms 45 degrees when you are focusing more on tris? Or should you always do this? My trainer says push ups are one of the hardest exercises to do because you have to tuck your elbows in, and most people spend their entire lives doing push ups with flared out elbows.

darreneatschicken

And do you guys squeeze your pecs at the top?

Yup.

I imagine it as if I want to poke the bar with my nipples, then I squeeze that ish until it happens.

Omg contradicting info!!! I don't even know how to contract my pecs anywayss, but who is right? To squeeze or to not?

And if I want to focus on my chest, do I have flared out elbows with palms facing outwards or is doing this ALWAYS wrong?

mustgetmuscles1

And do you guys squeeze your pecs at the top?

Yup.

I imagine it as if I want to poke the bar with my nipples, then I squeeze that ish until it happens.

Omg contradicting info!!! I don't even know how to contract my pecs anywayss, but who is right? To squeeze or to not?

And if I want to focus on my chest, do I have flared out elbows with palms facing outwards or is doing this ALWAYS wrong?

If you want to squeeze your pecs you can do that just as effectively sitting at your computer as you can at the top of a DB press. There is very little resistance at the very top of the lift. Put your arms straight out in front of you, palms together and push your hands together as hard as you can. Wont do any good but at least you will be squeezing your pecs.

When performing the DB press you want to do the lift correctly. It will engage your tris, delts, and pecs (mainly if done correctly it is almost a full body lift.). If you want to "focus on your chest" then add an isolation like the DB fly,

dbmata

And do you guys squeeze your pecs at the top?

Yup.

I imagine it as if I want to poke the bar with my nipples, then I squeeze that ish until it happens.

Omg contradicting info!!! I don't even know how to contract my pecs anywayss, but who is right? To squeeze or to not?

And if I want to focus on my chest, do I have flared out elbows with palms facing outwards or is doing this ALWAYS wrong?

You're overthinking it, young grasshopper.

Do you need to contract and get an iso in the pecs? Naw. You can if you want.

What's the difference? Likely none, we're talking about an act that in and of itself is on the margins. Over years of doing it one way or the other there might be a discernible difference in two identical people doing an indentical regimen with only this as a differentiating factor.

As was said above, elbows closer in and you focus on your tris, further out (I do perpendicular to my body) and you're working pec/chest.

Lest you freak out and eat someone... go try a set of each, you'll feel it. Then you'll be able to have a better understanding of what's being said due to increased focus context.

tl;dr, bro, go lift both ways. Squeeze, or not, your call.

dbmata

If you want to squeeze your pecs you can do that just as effectively sitting at your computer as you can at the top of a DB press.

Yup. In fact I'm sitting in a starbucks right now working on some stuff. Saw a girl looking at me, so I made her start laughing becasue I started flexing the pecs and letting them dance.

What's up little filly.

mustgetmuscles1

If you want to squeeze your pecs you can do that just as effectively sitting at your computer as you can at the top of a DB press.

Yup. In fact I'm sitting in a starbucks right now working on some stuff. Saw a girl looking at me, so I made her start laughing becasue I started flexing the pecs and letting them dance.

What's up little filly.

LOL

I do like to hold or squeeze at the top of a lot of lifts when there is resistance. LIke a row or cable fy or something just dont think it worth messing with on a DB press.

dbmata

I do it to build a consistent pattern. I'd kill to learn how to move one independently of the other.

That's be flippin' hilarious.

I see ya baby, I'm flexin' my pec. I'm flexin' my pec.

darreneatschicken

I do it to build a consistent pattern. I'd kill to learn how to move one independently of the other.

That's be flippin' hilarious.

I see ya baby, I'm flexin' my pec. I'm flexin' my pec.

Go talk to her!

dbmata

Hah, no.

darreneatschicken

Last question:

So if it's not really necessary to squeeze pecs at the top of DB bench press, then i'm assuming it's better to keep your traps tight the entire time?

This means that I won't be getting the most range of motion though because having straight arms at the top of the lift causes your traps to loosen up.

darreneatschicken

Ok, so if you want to focus more on your chest, you let your elbows flare?

Turn your palms in 45 degrees, like the guy in the second video. This reduces involvement of the anterior deltoids (front shoulders). So does setting the bench at a slight decline.

when im at the top of the lift i just keep trying to push forward, even when arms are fully straight (if that makes any sense at all). this keeps the pecs tight throughout the whole motion. i tend to loosen up my traps a bit at the top of the lift so i can get a further range of motion

Don't worry about squeezing at the top - there's no resistance from the weights at the top of the movement, so use it as a momentary rest, so you can put a strong effort on the next rep. If your pecs don't get a break, they can't lift as much. That's what i don't like about the 2nd video - he doesn't straighten out.

He doesn't straighten out probably because he's trying to keep his traps tight throughout. I'm wondering if this is a good thing? Or should you always be straightening your arms, no matter whether your focusing on triceps or pecs more?

darreneatschicken

And do you guys squeeze your pecs at the top?

Yup.

I imagine it as if I want to poke the bar with my nipples, then I squeeze that ish until it happens.

Omg contradicting info!!! I don't even know how to contract my pecs anywayss, but who is right? To squeeze or to not?

And if I want to focus on my chest, do I have flared out elbows with palms facing outwards or is doing this ALWAYS wrong?

You're overthinking it, young grasshopper.

Do you need to contract and get an iso in the pecs? Naw. You can if you want.

What's the difference? Likely none, we're talking about an act that in and of itself is on the margins. Over years of doing it one way or the other there might be a discernible difference in two identical people doing an indentical regimen with only this as a differentiating factor.

As was said above, elbows closer in and you focus on your tris, further out (I do perpendicular to my body) and you're working pec/chest.

Lest you freak out and eat someone... go try a set of each, you'll feel it. Then you'll be able to have a better understanding of what's being said due to increased focus context.

tl;dr, bro, go lift both ways. Squeeze, or not, your call.

I know what you mean: my trainer has told me to bench like the guy in the second vid, elbows tucked, palms facing each other, and keeping traps tight so don't go for full range of motion. I have to admit, doing this doesn't really make me sore. I wish I could say this made my tris sore or something.

I'm wondering, if I did bench with elbows tucked and palms facing each other, and I went for the full range of motion by loosening traps at the top, would it be better?

Anyways, yesterday, I wanted to experiment. So I did some sets with palms facing straight forward, but trying to tuck in elbows at the same time, and some sets with same palm position but with flared out elbows. I did about 70 reps total, all with a full range of motion, and now today, my chest is sore.

darreneatschicken

Hey guys, I've been benching lately, and what I've noticed is that I'll feel it in my biceps area more than anything. I'm scared that I'm putting stress on my shoulder joints as well. Am I doing something wrong? Maybe benching too heavy?

rogerOb1

Video two.Tuck your elbows to protect your shoulders.

darreneatschicken

but I thought this was only if you wanted to focus on your tris?

what if you wanted to focus more on your pecs? do you just let your elbows flare out and risk injury?

darreneatschicken

OK guys, so after more research, I've come to the conclusion that EVERYONE should bench with tucked in elbows. Flared out elbows just makes you more susceptible to shoulder injury.

Cherimoose

Hey guys, I've been benching lately, and what I've noticed is that I'll feel it in my biceps area more than anything.

You're probably feeling your anterior deltoid, which we talked about earlier. It connects down near your biceps. Again, a slight decline on the bench reduces involvement of the deltoids.

If your shoulder joint hurts, you might be lowering the bar too far down.

darreneatschicken

so I'm confused: do my shoulder joints hurt because i'm lowering the bar too far down? or does it hurt because i'm not tucking in my shoulders?

because I thought you're supposed to lower the bar down till it touches your chest