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Incline/Decline Bench vs. Swiss Ball

post #1 of 18
9/26/07 at 11:32am
Thread Starter 
I'm looking to expand my dumb-bell workout at home. I want to add bench presses and incline rows. My options look like buying a bench or a swiss ball. The bench appeals to me because it uses less space, while the ball seems a little more versatile - for abs, for instance. Does anyone have any experience with this?
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post #2 of 18
9/26/07 at 12:20pm
A bench that can incline and decline is far more versatile.
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post #3 of 18
9/26/07 at 12:34pm
Thread Starter 
Even versus the argument that the ball makes every exercise more difficult, because you have to stabilize yourself?
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post #4 of 18
9/26/07 at 2:28pm
Quote:
Originally Posted by letmebefell View Post
Even versus the argument that the ball makes every exercise more difficult, because you have to stabilize yourself?

When you're using dumbbells you are already working your stabilizers because the dumbbells have essentially free range of motion. Also, since the swiss ball isn't stable, using high weight could also potentially be dangerous.
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post #5 of 18
9/26/07 at 2:45pm
Quote:
Originally Posted by drizzt3117 View Post
When you're using dumbbells you are already working your stabilizers because the dumbbells have essentially free range of motion. Also, since the swiss ball isn't stable, using high weight could also potentially be dangerous.

Agreed. It all depends on what type of lifting you are doing. If your workouts are going to consist of circuit training and you are not lifting for pure size or strength, a swiss ball is great. It places an emphasis on your core muscles in almost every exercise you do on it. The core performance training program uses the swiss ball for a lot of exercises. A bench will be better, however, if you are planning on using heavier weights. It is a bit safer if you are going heavy.
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post #6 of 18
9/26/07 at 2:48pm
I'd get the bench- it sounds like you're relatively inexperienced, so it would be carriage before the horse if you got the ball first. After you know the technique and have the muscle control to do it, then the ball would get more use- dumbbell chest presses are one of my favourite chest exercise, for example. You could eventually replace the bench with the ball in a lot of exercises, but I would never recommend starting on the ball. With the ball, you can also work some muscles you can't work with the bench- hamstrings, adductors, and so on. So my answer is get the bench now, get the ball in 3 months. Then you can do some wicked ab exercises using the ball and the bench together!
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post #7 of 18
9/26/07 at 4:00pm
Da Bench!
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post #8 of 18
9/27/07 at 12:35am
The Swiss ball.


Before I quit my gym my personal trainer told me to use a swiss ball over the bench. He said that the swiss ball helps build more stabilizer muscles (as well as dumbells) and you'll be better physically fit. Thats what I have and use. Deflate it if it takes up to much room.
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post #9 of 18
9/27/07 at 3:15am
Quote:
Originally Posted by TylerDurden View Post
The Swiss ball.


Before I quit my gym my personal trainer told me to use a swiss ball over the bench. He said that the swiss ball helps build more stabilizer muscles (as well as dumbells) and you'll be better physically fit. Thats what I have and use. Deflate it if it takes up to much room.

One relevant question to the OP would be how heavy are the dumbbells you're using?
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post #10 of 18
9/27/07 at 5:34am
Thread Starter 
Quote:
Originally Posted by drizzt3117 View Post
One relevant question to the OP would be how heavy are the dumbbells you're using?

The biggest I have right now are a pair of 25lbs, which I can probably get five reps out of.

I'm not in this to get big - I'm looking to increase upper body and back strength and endurance so I can carry my 20lb son without pain.

Thanks for all the feedback so far.
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post #11 of 18
9/27/07 at 11:39am
I think a swiss ball would be fine given those goals, and would probably be cheaper. If you're never intending to use more weight than that, it could be pretty versatile.
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post #12 of 18
9/27/07 at 11:46am
Quote:
Originally Posted by letmebefell View Post
The biggest I have right now are a pair of 25lbs, which I can probably get five reps out of.

I'm not in this to get big - I'm looking to increase upper body and back strength and endurance so I can carry my 20lb son without pain.

Thanks for all the feedback so far.

what kind of pain are you having?
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post #13 of 18
9/27/07 at 12:08pm
Thread Starter 
I've a tight lower back and pain at the top of the longissimus dorsi, on the right hand side, probably a cascade from a hip injury a few years ago. It means I can't carry large objects (that's you, son) for more than a few minutes at a time. I've noticed that strengthening my shoulders has made the pain abate, so now I'm looking for a way to do incline rows / chest work.
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post #14 of 18
9/27/07 at 12:38pm
Quote:
Originally Posted by letmebefell View Post
I'm looking for a way to do incline rows / chest work.
I'd say pushups and if you have a hanging bar of some sort you can lay on your back and pull up for a row.
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post #15 of 18
9/27/07 at 4:25pm
Quote:
Originally Posted by letmebefell View Post
I've a tight lower back and pain at the top of the longissimus dorsi, on the right hand side, probably a cascade from a hip injury a few years ago. It means I can't carry large objects (that's you, son) for more than a few minutes at a time. I've noticed that strengthening my shoulders has made the pain abate, so now I'm looking for a way to do incline rows / chest work.

have you tried physical therapy?
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