I've always separated them, but wondered if there's any benefit to doing them on the same day.
For example:
Flat Bench: 3 sets
DB Bench: 3 sets
Incline Bench: 3 sets
Decline Bench: 3 sets
Flies: 3 sets
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02-24-2008, 02:38 PM #1
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02-24-2008, 02:52 PM #2
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02-24-2008, 02:53 PM #3
- Join Date: Sep 2004
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02-24-2008, 02:54 PM #4
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02-24-2008, 03:47 PM #5
I have been doing it some lately..using bench as my main (powerlifting) move and using db bench for assistance
one consideration for long term gains is that u cant just use the same moves year 'round. U have to alternate and use other moves.
for that reason you cant use all the "good exercises" at one time. U have to hold some back to use later.
So I think one method is to use these 2 basic setups as the base of your chest workouts
bb bench
inc db
for around 8 weeks or so then switch to
bb incline bench
flat db
if u use...
flat bench
db bench
incline bench
decline bench
...what will u switch to when your body gets totally adapted to those exercises??"Humility comes before honor"
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02-24-2008, 03:56 PM #6
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02-24-2008, 07:08 PM #7
- Join Date: Dec 2005
- Location: geelong, vic, Australia
- Age: 35
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the biggest guy in my gym does both on the same day and he's a monster, lifted 220kg for a single. so it cant be that bad for strength or mass, small excercise choices arnt going to make a huge amount of differnce to ur physqiue so long as ur working each area with solid compounds, concentrate on getting ur food/protein intake upto scratch, and finding out what volume works best for u will help add the most mass to ur physique.
Get big or die trying.
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02-24-2008, 10:04 PM #8
- Join Date: Jun 2007
- Location: Chicago, Illinois, United States
- Age: 34
- Posts: 2,366
- Rep Power: 4798
When I was stuck for awhile on 185 for my bench max and doing the same reps for my high rep sets I started to do DB Flat on the same day as my BB Flat. My DB Flat went up from 55 x 8 to 70 x 6 in less then a month. My BB Flat Max went from 185 to 200 (yes put the 2.5's on to get to the big 200).
I saw great gains doing them in the same day. Sadly my gym for this 2nd semester doesnt have dumbells heavier then 45 pounds so I dont do them as much. I still do high rep incline with the dumbells here but definitely miss my flat dumbell bench press..
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02-24-2008, 10:24 PM #9
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02-25-2008, 12:24 AM #10
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02-25-2008, 12:30 AM #11
i do 3 sets of flat barbell
3 sets of dumbell
and 3 sets of weighted dipsBS in molecular biochemistry
NASM certified personal trainer
bench: 315
squat: 365
deads: 415
video thread: http://forum.bodybuilding.com/showthread.php?t=162544341&p=1258712431#post1258712431
"it's better to be silent and thought a fool, than to open your mouth and remove all doubt"
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02-25-2008, 01:03 AM #12
everyone compares db and bb presses. Actually they are pretty different. DB presses are WAY more tricep and they are closer to close grip bench than to regular grip press.
at least the way I do them. I have seen some people do db press where they hold the dbells way out wide...I have no clue how they do that"Humility comes before honor"
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02-25-2008, 01:23 AM #13
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