best type of DB flat bench?

[Ch3wy]

Hey guys, just curious if anyone has messed with different forms of DB press on flat bench. I'm talking about 3 main different ones such as a normal press where the dbs are perpendicular to your body the whole time, just like regular bench pressing; starting with the dbs parallel to your body then twisting them on the way up, sort of like a punch; and lastly starting them perpendicular to you and then twisting them up to parallel. Just curious if anyone has seen any studies or what not showing which form of DB press stimulates the most. Thanks.

[John Prophet]

my front delts are my weak point in my bench...and sometimes I also have rotator cuff pain.

So I found that I was pain free when I do db bench with the handles parallel to the body (hammer grip)


So I did a phase where I was only doing dbells on chest and delts (mistake) and when I went back to barbells my strength was at its lowest in some time.

So by AVOIDING the shoulder weakness I just made it worse.

So now I am aggressively attacking the shoulder weakness by doing things such as wide and ultra wide benches and also going wider on some sets of military press



so just by changing the position of the hands on db presses I was able to avoid pain etc....but I found in the long run that you also haev to directly attack the SOURCE of the problem rather than just find ways to avoid it

[need2eat]

If you perform a specific exercise you get better at it, to expect your strength to improve on variations of the same exercise isnt realistic.


If your strength training to improve your bench, then this matters, since your bodybuilding, the real question is, is the alternative exercise your performing allowing you to develop the target muscle?


If you have rotator cuff issues, you might try specific rotator cuff exercises.