T Nation

Dumbbell Bench Quiz Time

Bigger Stronger Leaner
#1

Lets say someone has a dominant torso, and arms being a weaker point for them. What would happen if they focused on training their DB-bench press, and neglecting triceps movements?

  1. Chest gets stronger and you can lift more weight. That means that your triceps will be the weakest link, which will force them to grow.

  2. Chest gets stronger which will make them take over the movement, triceps strength would barely be maintained.

  3. It depends on the angle of your arms while performing the movement.

  4. lol u should do some triceps exercises too and make sure u get enough calories faggot.

Which answer is the most correct? Please discuss.

#2

Why would you purposefully neglect triceps work, especially if they are a weak point?

#3

Neutral grip db presses are great for triceps actually, on a bench or on the floor.

#4

@greron: I wouldnt, it was a hypothetical question. I do understand that everyone would be better off if they did triceps too.

But since you ask, it could be due to limited time, limited equipment (not likely in this case), or just wanting to keep training as simple as possible.

#5

#3

Neutral grip db presses with super tucked elbows focusing on “pressing towards your feet” is all triceps for me. I actually feel these way more than close grip. Don’t do 'em often though 'cause anything “heavy” bugs my shoulder.

#6

dumbbell press sucks for improving barbell. you need to practice barbell bench. if triceps are weak do lockouts and dips. you can have the strongest chest but if your triceps are weak your bench max will plateau you won’t be able to lift from bottom all the way to lockout.

#7

Hurray for dumbell press!!

#8

[quote]CircaThursday wrote:
dumbbell press sucks for improving barbell. [/quote]

I must respectfully disagree.

#9

You can build your triceps from bench presses of any kind. Your triceps strength and development will eventually stagnate unless you perform some direct work.

#10

4

If your arms suck, it’s a good sign they not only need direct training, but they demand more frequent direct training than other body parts. There are some dudes who can grow proportionally from anything. If you’re clearly not one of them, then there’s no reason not to train triceps. Can’t find 5min in the morning or evening or between sets to do a couple of extensions? I don’t believe that.

#11

[quote]T3hPwnisher wrote:

[quote]CircaThursday wrote:
dumbbell press sucks for improving barbell. [/quote]

I must respectfully disagree.[/quote]
Me too. I was a doing dumbbells only (most of that was incline work) for a long time and web I decided to they BB again I rep’ed 315x5 with no spot.

I hadn’t done BB Bench in almost a year.

#12

[quote]gregron wrote:

[quote]T3hPwnisher wrote:

[quote]CircaThursday wrote:
dumbbell press sucks for improving barbell. [/quote]

I must respectfully disagree.[/quote]
Me too. I was a doing dumbbells only (most of that was incline work) for a long time and web I decided to they BB again I rep’ed 315x5 with no spot.

I hadn’t done BB Bench in almost a year.[/quote]
dips kept your triceps strong?

#13

[quote]CircaThursday wrote:

dips kept your triceps strong?[/quote]

I can’t speak for Gregron, but in my experience, I don’t need to train my triceps with heavy pressing to be able to lockout heavy presses. I don’t train lockout on any of my pressing movements, and only hit my triceps directly with pushdowns or extensions. If I can get a weight off my chest, it means I can lock it out, so I focus the majority of my training in the first part of the press.

#14

[quote]matias95 wrote:
Lets say someone has a dominant torso, and arms being a weaker point for them. What would happen if they focused on training their DB-bench press, and neglecting triceps movements?

  1. Chest gets stronger and you can lift more weight. That means that your triceps will be the weakest link, which will force them to grow.

  2. Chest gets stronger which will make them take over the movement, triceps strength would barely be maintained.

  3. It depends on the angle of your arms while performing the movement.

  4. lol u should do some triceps exercises too and make sure u get enough calories faggot.

Which answer is the most correct? Please discuss.[/quote]

I think #4 is ‘the most correct’ answer

#15

[quote]T3hPwnisher wrote:

[quote]CircaThursday wrote:

dips kept your triceps strong?[/quote]

I can’t speak for Gregron, but in my experience, I don’t need to train my triceps with heavy pressing to be able to lockout heavy presses. I don’t train lockout on any of my pressing movements, and only hit my triceps directly with pushdowns or extensions. If I can get a weight off my chest, it means I can lock it out, so I focus the majority of my training in the first part of the press.[/quote]
good to know. when you bench for reps do you go half way up on most reps?

#16

[quote]CircaThursday wrote:

good to know. when you bench for reps do you go half way up on most reps?[/quote]

I don’t plan it by distance traveled, I just stop the rep once I no longer feel the chest being activated. I train chin ups in a similar fashion regarding the lats.

#17

[quote]CircaThursday wrote:

[quote]gregron wrote:

[quote]T3hPwnisher wrote:

[quote]CircaThursday wrote:
dumbbell press sucks for improving barbell. [/quote]

I must respectfully disagree.[/quote]
Me too. I was a doing dumbbells only (most of that was incline work) for a long time and web I decided to they BB again I rep’ed 315x5 with no spot.

I hadn’t done BB Bench in almost a year.[/quote]
dips kept your triceps strong?[/quote]
Ya, probably. I do a lot of dips and up until recently I would hit 1 triceps movement (not counting dips because I lean forward to emphasize chest) a week for 3-4 sets.

That was the extent of my direct tricep work. I was on a full body thing for a while and before that I just didn’t hit arms very often/consistently because it wasnt fun to me.

#18

Thanks for your comments guys, Gregrons bench press story was interesting. But disappointing that nobody answered 1 or 2…

#19

[quote]gregron wrote:

[quote]T3hPwnisher wrote:

[quote]CircaThursday wrote:
dumbbell press sucks for improving barbell. [/quote]

I must respectfully disagree.[/quote]
Me too. I was a doing dumbbells only (most of that was incline work) for a long time and web I decided to they BB again I rep’ed 315x5 with no spot.

I hadn’t done BB Bench in almost a year.[/quote]

Which dbs did you get up to, to be able to do that!