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9

I'm sorry, but the selected answer for this question is terribly ill-informed. It doesn't even answer the OP's question of which muscles are actually utilized for each of these activities. Common myth #1: The pushup is merely an exercise for muscular endurance. Common myth #2: The bench press is far superior to the pushup for building muscle, mainly due to ...


3

First, congratulations for taking the time to exercise. It's an achievement by itself (considering many people want to, but don't end up doing it). Second, If you really want to follow the StrongLifts 5X5 program, no, you cannot use dumbbells. You need to use a barbell and weights. Why? For one, you cannot squat with dumbbells. The core of the program ...


3

A softer bench would absorb more energy, this would mean less power transfer. The soft surface would basically be a barrier between you and the bench, and at heavier weights would cause you to lift less. Maybe not to an extreme but less weight none the less. Always choose a firm bench.


3

It's very possible that your bench isn't going to go up linearly any longer. As you grow out of the beginner programs this is what happens. The solution isn't adding new things, it's changing the way you program your bench. I'll write up more on that in just a moment. The best raw bench instructional series I've read was Paul Carter's Developing Your Raw ...


3

I also had problems stuck in bench some time ago. For me, the weight was 33kg each side. If you look at the starting strength program, you can check a section where there are several reasons for your stalling. Just look for the "Stalling, Resetting and Progressing". In my case, my problem was the shoulders, I was doing presses one day before the bench. My ...


3

Having the dumbbells facing each other is different from having them parallel to your shoulders. They do hit the chest, but not as directly: Your shoulders are in a more neutral and protected position, with minimal stress to the pec tendons. It's essentially safer and easier to go heavy with this form. It emphasizes your triceps, lats, and pecs in that ...


3

First off, Butterfly exercise and bench press are two different movements. The butterfly is done like this and the chest press is done like this At any rate, the stronger side of your body will always appear to be bigger, and even if that is not your stronger side, no human being is completely symmetrical. I have an inch size difference between my right ...


2

I use to have the same problem and one thing that really helped me out was holding the bar at the bottom of the movement for 2-3 seconds before pressing back up. At the bottom of the bench press hold the weight just barely above your chest or wherever your normally stop, do not rest it on your chest. I would recommend doing this with less weight than you ...


2

This strategy looks like an emulation of the effect of a slingshot, a device which mainly sees use with people benching heavier weights (300+). I have not used this device, but I've spoken with users and they recommended it, mainly for dealing with shoulder injuries. When a shoulder injury occurs, especially for people benching these sorts of weights, it ...


1

If you have a barbell for the other lifts (particularly squat and deadlift), then yes, dumbbell bench is fine. For most lifts, dumbbells are too difficult to properly load the movement. Bench press is a special case where the dumbbell version... can be made just as heavy as the barbell version for most people doesn't require a spotter, which the barbell ...


1

Looks like you've got a strain in your trap and rhomboid muscles as a result of a muscle imbalance. The first thing I would do is not arch my back when doing bench presses. Try keeping your legs up on the bench with your feet flat. Also, make sure you are lowering the bar to your sternum and not the upper chest. Otherwise, you may be offloading the ...


1

The only thing I can think of is flies - making sure you get a good stretch. Besides that maybe play with your timing with breathing. Although you thinking about the bar linearly (inches from chest) there is a lot more going on. After blowing my rotorcuff getting ready for a show, I almost never did flat bench barbell anymore and I actually got a lot ...


1

Already some good suggestions but I'll add what I did as I, and many more I am sure, have had this problem numerous times. First time I had this problem I lowered by rep range to 2-3 reps for 3 weeks lifting heavier weight. I then returned to the previous weight and low-and-behold I easily pushed through. Second time I started using a spotter. I simply ...


1

Best way I found to fix my Bench Press problem was to start using a Smith Machine. The difference in how the muscles are activated is pretty minimal, see this study A comparison of muscle activation between a Smith machine and free weight bench press. I am now rotating the Smith Machine with a regular Bench Press and I am seeing a significant difference now ...


1

There isn't something about you that makes you unique when compared with other strength athletes. If you eat more and train more you are going to progress. This sport isn't rocket science, so I think part of the problem is you are over thinking it. Pick a program with a lot of volume (Texas Method, Madcow, Smolov jr, etc) and stick to it. If you are ...



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