Chest: Bar or Dumbell - Page 2 - UK-Muscle Body Building Community

RAIKEY · 22-08-2006, 01:59 PM

i do this ,... like Tom says....bring the legs up then sit the db's carfully onto my knees/quads, and rock forward slowly,...

**hackskii** · 22-08-2006, 06:39 PM

I do that too.

Hey mate, do some rotator exercises for those shoulders. Inner and outter rotations will help you.
Dont forget to not neglect your rear delts and rhoimboids, muscle imballance happens when one pushes more than the pulls (many people do).

pookie69 · 22-08-2006, 06:47 PM

What are good exercises for the rear delts?

**hackskii** · 22-08-2006, 08:51 PM

Well, there are many.
I used to bend over and grab dumbells and with knees bent do like a side lateral raise but in the rear

, that didnt sound good. Rear lateral raises, this can be done with a incline (lying tummy down) and do them that way or you can stand in front of the cable machine and have the cable the same height as the shoulder and using a semi strait arm have it go across your chest, out to your side.

You can use cables, or dumbells.

Bent over rowing exercises will hammer them too but the front delts get hit in military, inclines, bench, dips, so the back needs to be worked equally to the front for muscle ballance.
Otherwise injury will result and this is what happened to me. Now, I hammer the bent over rows with more intensity than chest (front delt).
My shoulder is getting better but this is a slow healing injury.

pookie69 · 23-08-2006, 10:39 AM

Is it better to train rear delts on shoulder day or back day? Cos if they get hit in bent over rowing exercises, then it makes sense to hit them on back day - ?

Oh, i have a seperate day for back, and train shoulders with traps.

Ralphy · 23-08-2006, 12:11 PM

Quote:

Originally Posted by pookie69

Is it better to train rear delts on shoulder day or back day? Cos if they get hit in bent over rowing exercises, then it makes sense to hit them on back day - ?

Oh, i have a seperate day for back, and train shoulders with traps.

Rear Delts should be trained on shoulder day imo. I do these last after Military Presses and Lateral raises.

**hackskii** · 23-08-2006, 03:57 PM

I always train rear delts (isolation) on shoulder day.

rayvonn · 25-08-2006, 05:44 AM

Quote:

Originally Posted by Tinytom

yeah don't drop th edumbells

Instead after your last rep bring your legs up and holding the dumbells in the air allow the force of the wieght to pull you forward so that you sit up. Perfect.

Thanks tom ive been having a problem with this as well cant wait to show off this technique to my training pals:rolleye11

OnePack · 25-08-2006, 12:36 PM

Quote:

Originally Posted by pookie69

So i stick to doing flat bench and inclined DB presses only. The whole flat DB press thing has only become a problem as i've started to lift heavier DBs (25kg per DB now, don't laugh!).

It's not how much weight u can lift, its how u lift.

Also, depends which exercise u do first cos the first few sets of whichever lift u do will be stronger. now, if people come into the gym halfway during your workout then they wont know what u've lifting before they came in.

pookie69 · 25-08-2006, 12:47 PM

Quote:

Originally Posted by OnePack

It's not how much weight u can lift, its how u lift.

True

- i occasionally get my brother to sit in on my workouts and watch my form and to make sure i'm not lifting 'wrong'

Quote:

Also, depends which exercise u do first cos the first few sets of whichever lift u do will be stronger. now, if people come into the gym halfway during your workout then they wont know what u've lifting before they came in.

I start off with a flat bench press before moving onto incline DB presses.

BTW - someone asked me the other day how much i bench, and i kinda had trouble answering them. I mean, when you tally up the total amount you bench, you include the weight of the bar too, right? Not just the total of the plates?

>>> how much does an olympic bar weigh? 10kg?

If so, my bench is only mildly less embarassing :redface:

**hackskii** · 25-08-2006, 04:42 PM

Olympic bar weights 45 pounds, so yah you have to add that.
Exception is the smith machine where it is counterweighted and weighs probably only 10 pounds and quite possibly less.

22-08-2006, 01:59 PM	#16 (permalink)
RAIKEY Please do not feed the Raikey, it may bite.!! Join Date: Jun 2005 Location: Deepest, Darkest , Yorkcestershire,...Ayup See thee!! Posts: 3,378	i do this ,... like Tom says....bring the legs up then sit the db's carfully onto my knees/quads, and rock forward slowly,... __________________ I used to have a large gay following.......but i hid behind some cars and lost him!!

22-08-2006, 06:39 PM	#17 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,049	I do that too. Hey mate, do some rotator exercises for those shoulders. Inner and outter rotations will help you. Dont forget to not neglect your rear delts and rhoimboids, muscle imballance happens when one pushes more than the pulls (many people do). __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

22-08-2006, 06:47 PM	#18 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	What are good exercises for the rear delts? __________________ One day my arms will look big WITHOUT the pump! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

22-08-2006, 08:51 PM	#19 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,049	Well, there are many. I used to bend over and grab dumbells and with knees bent do like a side lateral raise but in the rear, that didnt sound good. Rear lateral raises, this can be done with a incline (lying tummy down) and do them that way or you can stand in front of the cable machine and have the cable the same height as the shoulder and using a semi strait arm have it go across your chest, out to your side. You can use cables, or dumbells. Bent over rowing exercises will hammer them too but the front delts get hit in military, inclines, bench, dips, so the back needs to be worked equally to the front for muscle ballance. Otherwise injury will result and this is what happened to me. Now, I hammer the bent over rows with more intensity than chest (front delt). My shoulder is getting better but this is a slow healing injury. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

23-08-2006, 10:39 AM	#20 (permalink)
pookie69 Robot In Disguise Join Date: Apr 2006 Location: London Posts: 201	Is it better to train rear delts on shoulder day or back day? Cos if they get hit in bent over rowing exercises, then it makes sense to hit them on back day - ? Oh, i have a seperate day for back, and train shoulders with traps. __________________ One day my arms will look big WITHOUT the pump! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 25% off for UKM members (discount code UKM25)

23-08-2006, 03:57 PM	#22 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,049	I always train rear delts (isolation) on shoulder day. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

25-08-2006, 04:42 PM	#26 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,049	Olympic bar weights 45 pounds, so yah you have to add that. Exception is the smith machine where it is counterweighted and weighs probably only 10 pounds and quite possibly less. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.