Attn: John Stone (1 Viewer)

[John Stone]

Like Chris said, use 'em just like the bar. I've been using dumbbells a lot lately. For my pecs, I've been doing the flat bench, flyes and incline bench all with dumbbells. The hardest part is getting down on the bench with two 70-pound dumbbells. Once I'm in position it's no problem, but getting there with all that weight can be tricky. That's why I really want to get a power rack with a safety spotter.

 

[Armando Zamora]

Rather than use free weights, I've been using our Smith rack. The problem is it's obviously not the same as using a real barbell as it makes it much easier.

Josh, that Smith machine is your best friend if there isn't a warm body around to spot you. Just pile on the maximum amount of weight that you can press for 6-8 reps or to failure. I think most Smith machines have built-in spotters. A barbell makes it harder not only because you're pressing a heavy weight, but also because you're trying to keep it balanced as well. There's nothing wrong with using a Smith machine for bench presses. The flat dumbbell press is an alternative, but you'll need a spotter for this exercise as well if you really want to push yourself.

I bought a multi-press rack which has 14" spotters just in case I get stuck with a lift. Believe me...they've saved me numerous times already. Since it's a recent addition to my home gym, I've been using it more than my Smith rack. However, I've been alternating back-and-forth between the two racks. I use the multi-press rack exclusively for squats. I stay away from the Smith rack when doing squats, except for warm-up sets (lighter weight).

Multi-press rack
Smith machine
Home gym view#1
Home gym view#2

 

[Josh Lowe]

Um, flat dumbbell press. Was that a trick question?

Nope. I was legitimately asking because a flat dumbell press didn't seem like it would work the muscles in the same manner. But I haven't tried them yet.