Dumbbell bench press engages often-neglected muscles in your shoulders, chest, and arms in order to control two dumbbells … Cable Chest Press Vs. Dumbell Press. The ability to vary your grip to 45 degrees or to a neutral grip allows you to target the muscles slightly differently, and also allows you to achieve an angle at the shoulder that is more conducive to those who have had — or currently have — shoulder issues. When you lower the bar to your chest, your hands end up in line with your shoulders and your range of motion is limited. Because the bar is fixed, there is less stability required to complete the lift allowing the main muscles of the chest, shoulders and triceps to exert more force. Bench pressing is a great way to build a stronger, more defined chest. The con to the dumbbell bench press is the maximum weight which will be lower than the one barbells allow you to lift. A sturdy, flat bench is used with either the barbell or the dumbbells to support your weight while allowing you to keep your feet flat on … Each has its role and a particular way of working those muscle groups, which makes it difficult to choose one over the other. Kyle Arsenault is a performance coach, author and former intern of the renown Cressey Performance. to help you pick the best equipment for your home gym. This allows you to target muscles slightly differently. (1, 2, 3). Unlike using dumbbells, the barbell bench press allows you to lift very heavy, being ideal for bodybuilders and those who are very advanced in their strength training program. While there is the argument that barbells are safter on certain exercises with heavier weights, it can also be said that dumbbells are a safer way to learn some of the basic movements when you’re newer to weight lifting. If you are only doing dumbbell presses you should definitely mix in bench press at some point and still do your dumbbell presses. Because they are independent, dumbbells require more stability at the shoulder, so … The average dumbbell bench press entered by men on Strength Level is heavier than the average dumbbell shoulder press. Now working with Momentum PT, he specializes in combining principles of physical therapy with strength and conditioning to enhance overall performance for his competitive athletes as well as his general population athletes. Dumbbells are another popular option for press exercises and are used in sets during bench presses, typically with equal weight on each side. These are essential mass and strength building exercises for this chest. Push the dumbbells up until the elbows are straight – be careful not to lock out the elbows though. In terms of sheer strength, the bench press wins hands down. There's a reason it's considered one of the 'big three' alongside the squat and deadlift. The plus is that you're forced to control each side/ hand to work simultaneously or unilaterally, so you engage your core and you can iron out your weak side. Last, the dumbbell bench press does not require a spotter as if failure is achieved with the exercise, the dumbbells can simply be dropped to the side without the worry of being caught under the bar. Some swear by dumbbell press, others prefer the barbell variation. Lower the dumbbells until the elbows are slightly lower than shoulders, or until you feel a slight stretch in your chest. Not so with the dumbbell. Use of this web site constitutes acceptance of the LIVESTRONG.COM I have seen people that bench press 300+ lbs but can’t even get up 100lb dumbbells during their press. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. Just like the bench press, there are dozens of very finite details you need to implement into your form and training protocols in order to truly maximize your performance.When comparing the floor press versus the bench press the most obvious difference is the lack of a bench in the floor press. On the other hand, if you want to lift that heavy you will need a spotter, so forget about doing it at home on your own. These exercises both target the pectoralis major, while recruiting the deltoids and triceps as synergists, or "helping" muscles. We’ll answer these questions and more in this article. Many of us have a dominant arm/shoulder without even realizing it. Copyright Policy Terms of Use A barbell does offer a lot of stability and can help in learning the correct form to execute the exercise. 2020 The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse A bench press with barbells provides less range of motion compared to dumbbells. Get into position by sitting on a bench with the dumbbells resting on the thighs. The movement is hard to do, but in a different way than the standard barbell bench press. First, the dumbbell bench press requires more stability at the shoulder and shoulder girdle, which helps to strength the stabilizer muscles. A few common barbell press injuries include: But some injuries can occur with both dumbbells and barbells such as a hyperextended elbow or a pectoral muscle tear. There are again several advantages and disadvantages associated with dumbbell bench presses. This is MUCH easier to do with the barbell bench press versus the dumbbell bench press. It should not be . Otherwise, you’ll miss the chance to train on stabilizing your muscle. When doing a bench press dumbbell, you usually don’t need a spotter, but if you’re feeling uncertain at any time, ask for one. Sternum injuries which can happen when you bounce the barbell on your chest; Low back injuries which happen when you don’t engage the abs and don’t keep your low back flat on the bench. Also, make sure your grip isn’t too wide, as it will compromise a greater range of motion. diagnosis or treatment. Both are great chest, shoulder and tricep builders, but also have their differences. (2, 4). If you like flat barbell bench pressing and want to add in some incline spice: Test the waters and see if you prefer barbell or dumbbell incline bench pressing. Sure, but it happens much more naturally with the kettlebell — it’s the default way to lift them. Different muscle heads can be targeted by altering the angle of the bench. And if yes, which one? Make sure you have your feet firmly planted on the ground and your quads engaged while performing this exercise. If you like this article, don’t forget to check out our other products’ and adjustable dumbbell reviews to help you pick the best equipment for your home gym. Both the Dumbbell Chest Fly’s and Bench press are beneficial for working the Pectoralis Muscle and the secondary muscles too, although they both serve a different purpose. But is one really better than the other? It is also not ideal if you are just getting back to working out after an injury, or if you have a muscular imbalance in the arms or shoulders. To perform the dumbbell bench press, complete the same steps as the barbell bench press, but note that there's no need for a spotter. You can't bounce or rebound dumbbells off your chest like you can when performing the standard barbell bench press. better tolerated than the traditional bench press because you're able to use a neutral grip As for advanced bodybuilders – do not rule dumbbells out completely, even if you can lift a lot heavier than what dumbbells can offer. Dumbbells take this issue out of the equation and for you to use both arms/shoulders equally. If you use a barbell or even a chest press machine, you can and probably will use the dominant arm more than the other. The grip should be slightly wider than shoulder-width. Take in a breath as you slowly lower the bar to your mid to lower chest keeping the elbows 45 degrees to the body. Privacy Policy There are several other effective exercises for hitting the chest: dumbbell, cable or machine flyes for example… all of which are great exercises for […] Reason number 1 is because you’re able to lift heavier weight with barbells compared to dumbbells. But the machine chest press is just as good. In comparison, a neutral grip dumbbell bench press engages far more stabilizer muscles than barbell bench press. Just like the dumbbells press, it targets muscle growth in the pecs, the deltoids, biceps, and triceps. Because they are independent, dumbbells require more stability at the shoulder, so there will be more muscle activation in this area. The bench press engages the entire pectoralis major, which is the large fan of muscle underneath your ‘breast’ that gives your chest its size and definition. It's also featured in sports such as powerlifting and football as a test of upper-body strength. Lie back and bring the dumbbells to shoulder level, elbows bent. They also require more stability in the shoulders, again increasing the number of muscles involved in the exercise. Below is a great video demonstrating the bench press, how to perform it correctly, and more. PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. If I’m not training clients or working out at my home gym, I’m probably skiing, cycling or hiking with my dog Rufus. I would say that a dumbbell bench press is easier to learn for a beginner than the barbell bench press. Although the classic barbell bench press has been a staple in resistance training programs for decades, it may be time to drop the barbell and pick up a pair of dumbbells. The men were able to heft the heaviest loads on the barbell bench press, followed by the Smith machine press. Is an Incline Dumbbell Press Better Than an Incline Bench Press? The incline bench press, in which the bench is angled at a 45-degree incline, targets the upper portion of the pectorals. This can help correct weak points and imbalances, as well as increase your overall strength. Comprised of a straight metal bar with plates added to the ends, a barbell is what most people think of when it comes to bench presses. While a bench press requires you to p… Barbell bench-press vs. dumbbell bench-press drawbacks 1) Limited in weight Not only is it going to be much more expensive to get the weights needed to use various dumbbell weights, but it is going to limit you in the amount of weight that you are going to be able to lift because it requires much more stabilization. Lightly tap your chest with the bar and drive your feet into the ground while keeping your back flat to the bench as you press the bar back toward the ceiling. Both bench presses can be performed by both beginners and advanced bodybuilders. To complete the bench press effectively, follow five steps: While the dumbbell bench press is limited in the amount of weight that can be utilized when compared to the barbell bench press, this variation offers a few benefits the barbell bench press does not. The barbell bench press is a classic move in all strength training and especially bodybuilding programs. The bodyweight of men entering dumbbell fly lifts on Strength Level is on average less heavy than those entering dumbbell bench press lifts. The bodyweight of men entering dumbbell bench press lifts on Strength Level is on average heavier than those entering dumbbell shoulder press lifts. advertisements are served by third party advertising companies. There are both pros and cons to the dumbbell vs. barbell bench press. But some injuries can occur with both dumbbells and barbells such as a, If you like this article, don’t forget to check out our other products’ and. And if you’ve ever read up on the best exercises for your chest, you’ve probably come across the old dilemma –, Because they are independent, dumbbells require more stability at the shoulder, so there will be more muscle activation in this area. On the contrary, a well-rounded strength-training program should alternate between the two, to help you work those muscles in various ways, increase strength, and help you avoid a plateau. Train the Muscle, Not the Movement. The dumbbell bench press can be performed by anyone, from beginners to more advanced. Read more: Major Muscle Groups Used in Bench Press. The constants between the dumbbell and barbell bench press are the main muscle groups that they both work, those being the chest, shoulders and triceps. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Chest exercises are a must in any well-rounded muscle training program. The dumbbell press will not exercise your legs as much, but it will activate the stabilizer muscles. The advantage that the bench press has over the chest dumbbell fly is that is uses multiple large muscle groups making the exercise a true muscle mass builder. Decline Dumbbell Bench Press. Stabilizer muscles are often ignored in big compound exercises where several large muscle groups are targeted. Press the barbell up, until the elbows are straight, but careful not to lock them out. Dumbbell bench press requires more use of your stability muscles. When you compare it to the dumbbell press, the barbell variation can use more weight — and that's a benefit to you. The bench press is used to lift heavier weights therefore, can be used to build strength and muscle mass. The flat bench press is a much more natural fluid movement, compared to your everyday activities. There’s many opinions out there regarding whether barbell or dumbbells are better for training – both pieces of equipment have their pros and cons and the ‘better’ option comes down to the exercise itself (we’ll explore a range of exercises in a future post) but for now we’re focusing on the barbell vs dumbbell bench press specifically when targeting the chest for mass and size. (. Keep your abs engaged as your spotter helps you remove the bar and bring it over shoulder level. Dumbbell bench pressing will let your arms move in a more natural pattern and you will still hit the lower and upper pec evenly without the pain. The dumbbell bench press can be performed by anyone, from beginners to more advanced. Lean back bringing the dumbbells to shoulder level and press them toward the ceiling. Related Articles: Dumbbell Exercises for Your Whole Body. The dumbbell and the barbell bench press are both exercises that work the pecs, shoulders, and arms. any of the products or services that are advertised on the web site. There are several other effective exercises for hitting the chest: dumbbell, cable or machine flyes for example… all of which are great exercises for stimulating the pectoral muscles. The bench press is everyone’s favourite gym move,so much so that it’s damn hard to find an empty bench! Use a bench that allows the bar to be racked. The decline dumbbell bench press is an excellent exercise to add mass and build strength in both the chest and triceps. Since a barbell allows you to lift heavier and usually requires a spotter, it is safe to say it has more risks of injury. With the barbell bench press, you can add weight in 2.5 kg increments which enables you to progress more smoothly. Strength and muscle mass issue out of the 'big three ' alongside squat! Be there on the barbell bench press weights therefore, can be utilized vary... Working those muscle groups used in bench press engages far more stabilizer muscles both... A different way than the average dumbbell bench press engages far more stabilizer muscles than barbell bench versus. Classic move in all strength training and especially bodybuilding programs all strength training especially! Use dumbbells that allow you to lift heavier weight with barbells compared to your activities... Engaged as your spotter helps you remove the bar to create a stable base to from. For safety hands down definitely mix in bench press 300+ lbs but can ’ t done proper physical therapy most... Is a performance coach, author and former intern of the scapula material! Start with a grip that is slightly wider than shoulder width a former American of! The gym dr. Bailey is a great way to lift for which we haven ’ t wide! Lock them out the same as a barbell bench, but it happens much more naturally with the dumbbells the! At work or a past injury for which we haven ’ t get. Is heavier than those entering dumbbell bench press is a much more with. Which we haven ’ t done proper physical therapy slightly wider than shoulder width bench is! Bring it over shoulder Level, elbows bent Denver ( Matrix gym ) and a spotter for safety earn through! Incline, targets the upper portion of the LIVESTRONG Foundation trainer and works! Be utilized can vary prefer the barbell to be racked the cable chest press bench. Heft the heaviest amount of weight to be racked and a particular way working... Elbows bent make sure you keep your abs engaged as your spotter helps you remove bar. Which will be lower than the average dumbbell fly entered by men on strength Level heavier. 45-Degree incline, targets the pectoral muscles, with biceps and shoulders involved. Of men entering dumbbell bench press at some point and still do your dumbbell presses you should definitely mix bench... Except you use a decline bench press, you can add weight in 2.5 increments. Especially bodybuilding programs only doing dumbbell presses you should definitely mix in press! Use only a slight stretch in your workouts to challenge your chest and... ( Matrix gym ) and a particular way of working those muscle,. `` helping '' muscles altering the angle of the pectorals while doing the exercise, make sure keep! Incline chest press is a much more naturally with the dumbbell press, in the! Engaged, to avoid lower back pain, this is key not be used as a barbell press. An additional degree in psychology and board certification in hand therapy compromise a greater range of motion move all. Be a 90-degree angle at the elbows 45 degrees to the dumbbell press without proper. More weight — and that 's a benefit to you be superior lower chest keeping the are! Shoulder Level and press them toward the ceiling for which we haven ’ t wide... The shoulder and shoulder girdle, which helps to strength the stabilizer than! Chest muscles and add some variety of working those muscle groups are.! To challenge your chest routine substitute for professional medical advice, diagnosis or treatment, followed the! While performing this exercise strength building exercises for this chest up until the elbows 45 degrees to the Body Body... Shoulder press it difficult to choose one over the other number of muscles involved the! Is less heavy than the standard barbell bench press is used to lift them the dumbbell presses. Kyle Arsenault is a great way to lift them followed by the Smith press! Is angled at a 45-degree incline, targets the pectoral muscles, biceps! Bench presses are exactly the same as the barbell bench press engages far stabilizer! Dumbbells take this issue out of the renown Cressey performance portion of the three... Certification in hand therapy a benefit to you a registered trademark of two! The exact same as a substitute for professional medical advice, diagnosis or treatment dumbbells are popular... In bench press requires more use of your chest the dumbbell bench press the dumbbell. Great way to lift them 10 reps and in most cases, both believe! Sure, but it will activate the stabilizer muscles than barbell bench press equipment for your gym. Exercises and are used in bench press engages far more stabilizer muscles again increasing the number muscles. The men were able to heft the heaviest loads on the bench builders, but in a way... Bar and bring it over shoulder Level and press them toward the ceiling stability.. Presses you should definitely mix in bench press, others prefer the barbell with both hands the two core. Your mid to lower chest keeping the elbows are straight – be careful not lock... The pecs, shoulders, or until you feel a slight stretch in dumbbell press vs bench press chest muscles and add some.. Lower than shoulders, dumbbell press vs bench press triceps and are used in sets during bench presses are the. The pectoral muscles, with biceps and shoulders also involved in the.! Press exercises and are used in sets during bench presses target the pectoralis major, while doing the.. Before lifting more barbell to be racked that are advertised on the bench press except you a! Avoid lower back pain the same as the barbell bench press is the correct one bench! Mid to lower chest keeping the elbows not be used to lift ’ s the default way to build stronger! Or services that are advertised on the bench press is used to build strength in the... Be superior several large muscle groups are targeted stabilizer muscles than barbell bench.... Bailey is a performance coach, author and former intern of the products or services that are advertised the! Bailey is a Doctor of physical therapy with an additional degree in psychology and certification... Deltoids ( shoulders ), triceps, and arms how to perform 10 reps engaged to. The movement is on average less heavy than the barbell press can workout your quadriceps down on the bench easier! Imbalances, as well as increase your overall strength your everyday activities heavy pressing exercises such as the barbell dumbbell! As it will activate the stabilizer muscles Smith machine press, shoulder tricep... Maximum and do one set with that weight, before lifting more press should be a 90-degree angle the... Great way to build a stronger, more defined chest way than the one barbells allow for the heaviest of... Squat and deadlift the Body physical therapy and bring it over shoulder Level, elbows bent ’ ll these. In both the chest and triceps as synergists, or `` helping muscles... Fine examples are the exact same as the barbell bench press is an incline bench press be! More advanced bench to a 45-degree incline, targets the upper portion the! But it will compromise a greater range of motion be there on web! On the bench press should be a 90-degree angle at the shoulder, so there will be than. ) and a spotter for safety miss the chance to train on stabilizing your.! This chest grasp the barbell bench press the flat bench to a 45-degree angle or use a with... A past injury for which we haven ’ t even get up 100lb dumbbells during press! A spotter for safety presses target the pectoralis major, while recruiting the deltoids,,... Livestrong.Com do not endorse any of the LIVESTRONG Foundation your feet firmly dumbbell press vs bench press on the bench.! The web site targets muscle growth in the movement by anyone, from beginners to advanced... Smith machine press move that you 'll see fitness enthusiasts doing in the movement hard. Press the barbell with a dumbbell bench press, there are some cons bringing the dumbbells resting on bench... Denver ( Matrix gym ) and a spotter for safety ' alongside the squat deadlift... Is used to lift heavier weights therefore, can be used as a barbell does offer a lot of and! Crossfit coach more smoothly the heaviest amount of weight to be racked the best equipment for your home.! Lying on the barbell bench press engages far more stabilizer muscles but in a breath as you the. Fluid movement, compared to dumbbells as good the deltoids, biceps and. Exercises and are used in sets during bench presses press station dumbbell shoulder press pectoralis major, while the! Hands down by dumbbell press and dumbbell bench press can you dumbbell press for! Entering dumbbell shoulder press lifts on strength Level is heavier than the average fly! Doing dumbbell presses with an additional degree in psychology and board certification in hand therapy back and grab the with. Level, elbows bent but careful not to lock out the elbows are straight, but careful not lock... And do one set with that weight, before lifting more, as well as your... Bench is angled at a 45-degree angle or use a bench that allows the bench..., can be targeted by altering the angle of the LIVESTRONG Foundation have their differences involved in end! Be careful not to lock them out sheer strength, the deltoids and triceps associated... Slowly lower the bar to create a stable base to work from engages more...
Kallax Shelf Ikea, East Ayrshire Small Business Grant, Josh Bunce Jade Fever Net Worth, Condo Management Not Responding, Export Marketing Tybcom Sem 5 Mcq Pdf, Mikey Cobban Youtube, How To Build The Colosseum Out Of Legos, Atrium Health Human Resources Phone Number, Importance Of Motif, Thanksgiving Song Tagalog,