Corey Anderson wrote:
I have found that the percentage for DB lifts is usually 37.5%-45% per arm of the barbell lift. Using Poliquins math, this would be 75%-90% of the barbell bench. The guy benching 365 should be able to do 145 lb. dumbbells. This should not be that bad if you really bench 365.
If not, I would do more DB work. One of my athletes, Scott Young just set the record for the 225 bench at the combine with 46. He was barbell benching about 500 for reps and would do DB benches with 180s for reps. I have found that the higher your bench is, the lower the percentage for DB work is. So I would say that 75% for someone who benches over 500 lbs. and 90% for someone who benches around 225.
Corey Anderson, MS, CSCS
how come db benching is still useful in helping the bench if the weight is so much lower? i realize the stabilizers are strengthened but it seems like it wouldnt really work the main pressing muscles very hard.
im not saying it doesnt help, i know it does, its just to me it doesnt make sense how a 500 lb bencher could for example, help the low end of his bench with 180lb dbs.
anyone get what im asking and can explain? thanks! :P[/quote]
I think by doing DB bench, you are able to get a different arch of movement. When people do DB bench, they have the tendency to bring the DBs closer in together when contracting their chest. While when they do BB bench, their hands stay in a singular plane of motion.
I hope I worded that properly and that it makes sense. Any other trains of thought?