Bench Press vs. Dumbell Press

www.anabolicsteroids.co.za/forum/8-train...87-bench-press-gains

So guys after my previous topic some of the boarders gave me the advice to do dumbell presses as well when training chest and I did some reading about the two exercises and their differences and felt that I must share it with you

Dumbbell and barbell bench presses are very similar in terms of technique, and both use the major shoulder muscle. However, the primary target of both is the pectoralis muscle in your chest. The difference is the barbell press works the upper chest, while the dumbbell press focuses on the lower chest.

Working both into your exercise routine would be great and you can even alternate each week between them or which one you are going to do first!

BARBELL BENCH BENEFITS

The barbell method is what you want if you're trying to build strength in your chest. It forces your muscles to lift a heavier load than they’re used to. A 2010 study published in the Journal of Sports Sciences found exercisers could lift a significantly higher load during a press exercise with a barbell compared to dumbbells.

So basically the barbell bench press is great for building strength and muscle density not just in your chest but in the front of your shoulders and your triceps as well.

DUMBBELL PRESS BENEFITS

The Sport Journal study literally raised the bar when it came to dumbbell use. You won't hit your chest against one when you're exercising with dumbbells, which improves the range of motion in your shoulders. It also means your dominant arm can take on a greater percentage of the load.


So the dumbell press is just as great and equally as good for mass but it stimulates the chest muscles even more! And then it is also a safer exercise! The other good thing is that you do each arm separately so your chest muscles get exactly the same training and one doesn't do more work!


So there you go guys and here is another great article to read if you want to!

www.muscleandfitness.com/workouts/chest-...ss-or-dumbbell-press

What they don't tell u is with flat bench there is a greater chance of you tearing your pec,so as much as I love bench press for the what do u bench from every kid on juice, i stay away from it.

DJ wrote: What they don't tell u is with flat bench there is a greater chance of you tearing your pec,so as much as I love bench press for the what do u bench from every kid on juice, i stay away from it.

Well said there DJ! And yeah haha bench is also loved so much as most people talk about how much somebody can bench but it is always impressive when you hear how heavy someone can bench, just doesn't necessarily mean that their chest is bigger or looks better.

Also just interesting about the differences that the barbell and dumbells make in exercises.

Nice post!

Agreed, I tore my pec once - only micro tear, but still hurt like hell and off gym for quiet a while

crawler wrote: Agreed, I tore my pec once - only micro tear, but still hurt like hell and off gym for quiet a while

yeah wouldn't want that to happen on cycle :pinch: or just any time!

It's easy to spot the barbell-ibenchkakbaie-only guys... They have biggish chests, decent front delts... but FLAT backs... and shoulders that hunch forwards. They usually follow the 20 sets of flat bench with a ton of bicep curls and some abs stuff and then go home. Unbalanced muscular development is bad.

personally when it comes to a press i must state to following

1) bench press with a barebell is static and when you looking for a great contraction to build that bulk its awesome to do, one can focus alot of effect on that contraction, personally as a begginer in the gym i stayed with the barbell for quite some time, being a static movement makes for alot netter quality when you starting out, even a seasoned pro would agree that its static and great for getting that contraction you looking for.

2) bench press using free weights, i feel gives you a better range of motion, but due to the fact that you have a dominant side you body needs to adjust especially your weaker half, so agree each side has to pull its weight, in addition to this you need to balance the weight constantly, whether you think you doing this or not you infact are, activating all those smaller muscles that might not be needed when doing a static movement.

i actually incorporate both barbell and dumbell into my workouts, although i use the dumbells to help get my strength up, i find that when i bring it down on the flat bench, thers a heavy, uncomfy "click' in my left elbow... feels almost like thers a thick thread that gets wrapped around my funny bone that snaps back on my contraction... its horrible!!

I been incorporating both too.
I feel if I bench heavier at the start, the dumbell presses can be lighter and I really feel the burn and can do a few to total burnout. Been working well for me. But I am a beginner though.

Nate

Nate40 wrote: I been incorporating both too.
I feel if I bench heavier at the start, the dumbell presses can be lighter and I really feel the burn and can do a few to total burnout. Been working well for me. But I am a beginner though.

Nate

yea i agree... i actually super set flat with incline... so for example, i do flat bench with heavy dumbells (8-10) then straight after i do lighter barbell incline (12-15)... and vice versa... you gotta try this... it floods the muscle with blood... the pump is crazy!!!

I been doing flat then incline too and you right bro.