How does DB bench strength translate to BB bench?

**skelooth** · 02-26-2006, 06:19 PM

I have been benching dumbells exclusively for almost two years now because barbell annoys my shoulder and I can't be bothered finding a spotter.

So I'm curious, how does the strength translate over?? If I'm currently doing 5x5 of two 90lb dumbells,..... that's not the equivalent of 180lb barbell bench is it???

**sublimejeh** · 02-26-2006, 06:27 PM

probably not... It will vary depending on the person...

if you havent done BB bench before Itll probably take you a few times to get used to the form before you can reach your the potential weight you cud be pushing up.

heres my what Im at.

100 lb DB X4-6 reps

225lb BB 5-6 reps

**DJSTARER** · 02-26-2006, 11:12 PM

Yeh, it largely depends.

My bench was stronger than my DB sum, but my training partner's was about 2/3 the weight.

I added barbell work into my chest routine a bout 4 months ago when I switched to a WSB split. It has seemed to shoot my strength up drastically.
As for my partner... he also has shoulder issues.

**BobThePotato** · 02-26-2006, 11:51 PM

Quote:

Originally Posted by skelooth

I have been benching dumbells exclusively for almost two years now because barbell annoys my shoulder and I can't be bothered finding a spotter.

So I'm curious, how does the strength translate over?? If I'm currently doing 5x5 of two 90lb dumbells,..... that's not the equivalent of 180lb barbell bench is it???

no my bench is durasticly stronger than my db press.

**EME** · 02-27-2006, 12:19 AM

Skel,

They really aren't that comparable..

I have never seen any formula or calculation that can accurately predict how much you can barbell bench based on dumbbell press strength, or vice versa.

The mechanics of the two exercises are much different than you might initially think, and strength in one doesn't translate well to predict strength in the other. The balance issue with the dumbbells certainly makes a difference, and the path that the weight travels is much different with dumbbell press than with barbbell press.

When I was training bench press heavy back in my powerlifting days, I could bench press more than twice the combined weight of the dumbbells I used when doing flat dumbbell presses.

They really are two different exercises.

The only way to find out how much you can really bench, is to get under the bar and go for it. ( with a spotter of course.

)

- EME

**builtbeast** · 02-27-2006, 12:30 AM

In general your BB bench will be higher than the DB bench total.

**DJSTARER** · 02-27-2006, 04:02 AM

Quote:

Originally Posted by EME

Skel,

They really aren't that comparable..

I have never seen any formula or calculation that can accurately predict how much you can barbell bench based on dumbbell press strength, or vice versa.

The mechanics of the two exercises are much different than you might initially think, and strength in one doesn't translate well to predict strength in the other. The balance issue with the dumbbells certainly makes a difference, and the path that the weight travels is much different with dumbbell press than with barbbell press.

When I was training bench press heavy back in my powerlifting days, I could bench press more than twice the combined weight of the dumbbells I used when doing flat dumbbell presses.

They really are two different exercises.

The only way to find out how much you can really bench, is to get under the bar and go for it. ( with a spotter of course.

)

- EME

You powerlifted? I did not know that. Could you elaborate on your experience?

**EME** · 02-27-2006, 11:09 AM

Quote:

Originally Posted by DJSTARER

You powerlifted? I did not know that. Could you elaborate on your experience?

Yes, I competed in many powerlifting and bench press only meets between about 1986 and 1996.

My best total was 1265 @ 163 lbs.

The meets I competed in were mostly local meets, sponsored either by my High School in the early days, or by local gyms. Nothing too fancy, but I did enjoy it, and usually did pretty well.

- EME

W8isGR8 · 02-28-2006, 08:14 PM

I'd say your DB total will be about 80% of your BB. That's just anecdotel evidence.

**DJSTARER** · 03-01-2006, 01:44 AM

Quote:

Originally Posted by EME

Yes, I competed in many powerlifting and bench press only meets between about 1986 and 1996.

My best total was 1265 @ 163 lbs.

The meets I competed in were mostly local meets, sponsored either by my High School in the early days, or by local gyms. Nothing too fancy, but I did enjoy it, and usually did pretty well.

- EME

Nice. My total is shy of that and I'm 20 lbs heavier. Impressive. Would you say it has served you well in terms of creating a quality foundation of mass?

Don't forget your multi

**EME** · 03-01-2006, 01:53 AM

Quote:

Originally Posted by DJSTARER

Nice. My total is shy of that and I'm 20 lbs heavier. Impressive. Would you say it has served you well in terms of creating a quality foundation of mass?

Don't forget your multi

Absolutely. Powerlifting style training was the foundation for my development.

That's probably why my arms are a lagging bodypart, but my chest, traps, and quads are good bodyparts. My chest, which is my best bodypart ( at least before my tear - we'll see now ) was built almost entirely from heavy flat bench press.

I actually wish I had trained deadlifts and squats even harder in my early days. I did train them a lot, but I also did a lot of bench only meets, and focused more on bench press than anything else.

I know my squats and deads could have easily been 100 lbs heavier had I worked as hard at them as I did bench press.

I loved powerlifting, although I was always a bodybuilder at heart. I never wanted to look like a powerlifter. That said, I'm still really going to miss being able to go heavy.

- EME

**Trick D** · 03-01-2006, 03:10 AM

I haven't done flat dumbell bench in a long time, but when I was big into pl at 148 pounds I could easily get 225 with barbell and had trouble with 90's x 2.

Drew1200 · 03-03-2006, 11:33 AM

I've never done db excuslively over bb bench press, or vice-versa, but I do think there's a correlation between the two. BB bench is always what I use to judge where my chests at, and if I'm at a plateau or even lagging I find using DB's for 3-4 weeks seems to jump start growth again.

A_N_91 · 03-07-2006, 09:18 PM

There not really comparible. I do 155x3-5 on flat BB and 60x5 on flat DB. My friend can do 195x5 on flat BB and only 40x3 on DB.

**MurphMan** · 03-07-2006, 09:30 PM

Yup. I decided to switch to db's to try and break through a bb bench plateau So I started working incline flies and got up to 80lb db's for 8 reps, incline db press got to 100's for 8 and flat db press at 110 for 6..........didn't work.......I was like, "WTF?" My db strength went WAY up and I lost a little on my bb bench.

SoMdHunter · 03-08-2006, 12:09 AM

I've been working like a dog to try and get to the 100lbs dbs on flat, but have only gotten to the 80's for 10. I can however, do the 70's on incline for 10 with no problem. I would have thought my flat would have improved faster, but I guess not.

On the other hand, there is a shrimp of a guy in my gym that throws up 225 on the bench like it was nothing, and he can't weight much more than a buck 66. Go figure!

**MurphMan** · 03-08-2006, 12:17 AM

Quote:

Originally Posted by SoMdHunter

On the other hand, there is a shrimp of a guy in my gym that throws up 225 on the bench like it was nothing, and he can't weight much more than a buck 66. Go figure!

I HATE those guys that have a 12" full range of motion. But I'll tell you one thing, even though they can lift a hell of alot more, they will never look as good as guys with long limbs, once you pack on some muscle. I'd rather look good than lift heavy!

02-26-2006, 06:19 PM	#1
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	How does DB bench strength translate to BB bench? I have been benching dumbells exclusively for almost two years now because barbell annoys my shoulder and I can't be bothered finding a spotter. So I'm curious, how does the strength translate over?? If I'm currently doing 5x5 of two 90lb dumbells,..... that's not the equivalent of 180lb barbell bench is it??? __________________

02-26-2006, 11:12 PM	#3
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,995 Recipes: 0 Rep Power: 113	Yeh, it largely depends. My bench was stronger than my DB sum, but my training partner's was about 2/3 the weight. I added barbell work into my chest routine a bout 4 months ago when I switched to a WSB split. It has seemed to shoot my strength up drastically. As for my partner... he also has shoulder issues. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

02-27-2006, 12:19 AM	#5
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Skel, They really aren't that comparable.. I have never seen any formula or calculation that can accurately predict how much you can barbell bench based on dumbbell press strength, or vice versa. The mechanics of the two exercises are much different than you might initially think, and strength in one doesn't translate well to predict strength in the other. The balance issue with the dumbbells certainly makes a difference, and the path that the weight travels is much different with dumbbell press than with barbbell press. When I was training bench press heavy back in my powerlifting days, I could bench press more than twice the combined weight of the dumbbells I used when doing flat dumbbell presses. They really are two different exercises. The only way to find out how much you can really bench, is to get under the bar and go for it. ( with a spotter of course. ) - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

02-27-2006, 12:30 AM	#6
builtbeast Großer Moderator Join Date: May 2005 Location: In a very red state Posts: 1,430 Recipes: 0 Rep Power: 94	In general your BB bench will be higher than the DB bench total. __________________ http://www.youtube.com/watch?v=arjjb1u64Kc ********.com

02-28-2006, 08:14 PM	#9
W8isGR8 Pro Stature Join Date: Oct 2005 Location: Pearl City,Hawaii Posts: 119 Recipes: 0 Rep Power: 4	I'd say your DB total will be about 80% of your BB. That's just anecdotel evidence. __________________ I seek only the truth

02-26-2006, 06:27 PM	#2
sublimejeh IronMass Sponsor Join Date: Feb 2006 Posts: 177 Recipes: 0 Rep Power: 4	probably not... It will vary depending on the person... if you havent done BB bench before Itll probably take you a few times to get used to the form before you can reach your the potential weight you cud be pushing up. heres my what Im at. 100 lb DB X4-6 reps 225lb BB 5-6 reps

03-03-2006, 11:33 AM	#13
Drew1200 Perma-Bulk to 280 Join Date: Oct 2005 Posts: 779 Recipes: 0 Rep Power: 73	I've never done db excuslively over bb bench press, or vice-versa, but I do think there's a correlation between the two. BB bench is always what I use to judge where my chests at, and if I'm at a plateau or even lagging I find using DB's for 3-4 weeks seems to jump start growth again.

03-07-2006, 09:18 PM	#14
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	There not really comparible. I do 155x3-5 on flat BB and 60x5 on flat DB. My friend can do 195x5 on flat BB and only 40x3 on DB.

03-07-2006, 09:30 PM	#15
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	Yup. I decided to switch to db's to try and break through a bb bench plateau So I started working incline flies and got up to 80lb db's for 8 reps, incline db press got to 100's for 8 and flat db press at 110 for 6..........didn't work.......I was like, "WTF?" My db strength went WAY up and I lost a little on my bb bench.

03-08-2006, 12:09 AM	#16
SoMdHunter Pro Stature Join Date: Dec 2005 Location: In my treestand Posts: 377 Recipes: 0 Rep Power: 6	I've been working like a dog to try and get to the 100lbs dbs on flat, but have only gotten to the 80's for 10. I can however, do the 70's on incline for 10 with no problem. I would have thought my flat would have improved faster, but I guess not. On the other hand, there is a shrimp of a guy in my gym that throws up 225 on the bench like it was nothing, and he can't weight much more than a buck 66. Go figure! __________________ Vegetarian - ancient Indian term for bad hunter.