Replacement Exercises

S

Snaggle_23

0
I have a quick question, for anyone "in the know." I am just getting back into working out. I have a fairly decent program (well it works for me, and I enjoy it) but there is a minor glitch in it. On my days that I work my chest, I can never really push myself on my barbell benchpress because I don't have a spotter. I was considering replacing that with dumbell benchpress, but I am concerned it won't be as effective. I am not terribly concerned with building mass, so that's not too much of a concern, although big pecs are always nice.

Anyway, my question is:

Can I replace barbell benchpress with dumbell benchpress and still gain the benefits, or would I be better off with just replacing it with something else all together?

My current Chest workout is:

Bench press
135x15,140x12,145x8-12 (usually get to about 9), 150xfailure (about 6-7)

DB flys
20x15, 25x12, 30xfailure,

Incline DB Press
20x15, 25x12, 30xfailure, 35xfailure

Decline DB press
20x15, 25x12, 30xfailure, 35xfailure




Thanks for any help,

R.
 
Replacing barbell with dumbell is fine to do. In fact many think that dumbells are better for you because you build those stabilizer muscles. I would recommend doing a day of all barbell and then a day of all dumbell. The reason is for exercise variation and your body won't get used to one thing over the other.

As for your chest day workout, I think you may want to rethink your repetitions. You are doing tons of reps at low low weight. Just to mix things up try doing more weight for 6-8 reps rather than 15. I can guarantee you will see a big difference.
 
Thanks

Thanks for the reply, I feel better now and less like I am cheating myself by not doing barbell benchpresses.

I have to admit, I'm a bit reluctant to go heavier, not because I don't think I can...but because I don't want to wake up the next day and not be able to move my arms...:)

I would also love to do a day of barbells, but my problem is that I don't have a workout partner to spot me (I should have said this in the first post) so I have to go much lighter than I would like on the barbell, so that in case I can't lift the weight, I don't have to dump them on the floor. Normally, I wouldn't have a problem asking people for a spot, but the gym where I work out at is in the basement of my work, and let's just say ....it isn't the most popular place to be, especially over lunch time.

If you have any suggestions for those of us that are solitary lifter, that woudl be great also.
 
I like gthoren's advice....mix it up. One day of dumbbells and the other day with barbells.

Are you working out at a gym? You could potentially use a Smith machine for your "un-spotted" bench presses...
 
just a little comment. hope you're working more than just you're chest. If you want to, im sure people at this forum (including me) could take a look at you're entire routine.
 
There is more than just chest?

LOL, Karky..yah, I am definately working on more than just that...although I used to know a couple of guys like that...they would just work chest and arms, and ended up with ridiculous looking chicken legs.

as you can see I only do 4 exercises, so it doesn't take me long to burn through them with only a 2 min rest.

Since this is only my 2nd week of getting back into the gym after an extended (read 2yr) hiatus, I only lift twice a week doing arms and chest on tusedays and legs and back on thursdays.

Mon, Wed, and Fri are all Cardio days where I also work on my abs.
 
smith machine?

I take it smith machine is like a Nautilus machine?

Either way, I wish. The gym is small, so they don't have alot of stuff. A machine bench isn't in the plan....plus, I never liked machine benches. They made me feel weird, like my arms were starting way too low.
 
Snaggle_23 said:
LOL, Karky..yah, I am definately working on more than just that...although I used to know a couple of guys like that...they would just work chest and arms, and ended up with ridiculous looking chicken legs.

as you can see I only do 4 exercises, so it doesn't take me long to burn through them with only a 2 min rest.

Since this is only my 2nd week of getting back into the gym after an extended (read 2yr) hiatus, I only lift twice a week doing arms and chest on tusedays and legs and back on thursdays.

Mon, Wed, and Fri are all Cardio days where I also work on my abs.
Click to expand...

Ok good! Just got a bit worried :p
 
Your current chest workout has 4 exersizes...why? Yes, DB's can be readily switched for the barbell.

-On your bench press day you start out light and then lift heavy...you should lift your heaviest weight first before your muscles become fatigued.
 
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