Dumb bell press, is there anther excerise to get this same results?

I love my work out plan and the results, my lifting weight in increasing, now that I do more on the demb bell press, my right should is starting bug me a time and heard many horror stories of what can happen, I don't want to push less weight and this excercise give me great round chest look, I do not want to hurt myself, what can I do the get the same results but saver to do? straight bar or?

Dumb bell press, is there anther excerise to get this same results?
Hey Johnny,


Something that not many people know is that when you bench press, you should not bring the bar all the way down to your chest (if you're using dumbbells, pretend there's an immaginary bar). What happens is your humerous (the bone of your upper arm) externally rotates when you go too far down and could cause shoulder impingement (in other words, it jabs into things it shouldn't and hurts your shoulder). So, keep the bar, or where the bar would be, about 3" away from your chest. Another good method to measure this is to drop your elbows until they form a right angle, then go back up.





It's not cool to hardcore weight lifters, but it's healthy for your shoulder. Also, try some external shoulder rotation exercises (google image search, "external shoulder rotation exercise" for a picture if you don't know what it is) to get rid of pain. Furthermore, make sure you're not focusing too much on your chest and neglecting your back muscles. You don't want rounded shoulders.
Reply:If your gym has the Hammer Strength machines for chest, try those. Those are the best machines - the movement is really smooth and comfortable.





I agree with the above post - push ups are great too - incline and decline.
Reply:You can do a straight bar press, yes. You will use slightly less muscle as you don't have to control the bar as much as the dumbells, but it should be about the same on your chest.





You may also want to do some or all of the following: Incline press, Decline press, sets of push-ups to exhaustion (hands outside of shoulders). You can also use the machines for chest to do chest press. There is another machine that I cannot remember, but involves squeezing the pads together with your arms approximately shoulder height. That is also quite effective at building chest.





Some other exercises might include the pullies, where you stand with your back to the pulley, one leg in front of the other, and extend the arm almost as if you are punching someone in slow motion. That is basically another form of chest press, but with a different machine.





There are a lot of different ways to exercise the pectorals. Dumb bell presses don't have to used exclusively. For faster progress, I'd recommend doing at least 2-3 of the above exercises during your workout, with probably 3 sets each, and then do a set of push-ups to exhaustion.





Good luck!

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