by Westside Barbell on May 02, 2019
Before the multitude of specialty bars for bench, there were only dumbbells. Pat Casey, the first man to officially bench 600lbs (in the mid 1960's) routinely performed 220lb DB bench presses and considered them a staple to his training.
-elbows at 45º for triceps
-elbows tight and neutral palms for delts
-elbows flared and neutral palms for chest
-elbows at 45º at bottom with external palm rotation on the way up for fighters punch
-db push-up (the larger the db heads, the deeper the work of the chest, mimicking a cambered bench bar)