The main benefit of using dumbbells is that it requires you to engage a greater number of muscles compared to the barbell and machine variant and actually activates the lower fibers of the chest press better
than a barbell press — since your hands are free to move across your body when you use dumbbells, the lower pecs get a better workout.
This can be solved by having one person doing dumbell presses on the same bench rather
than barbell presses.
He found that dumbbell bench presses generally activated those chest muscles better
than barbell presses.
The researchers concluded that, while muscle recruitment was similar between these two exercises, the Dumbbell Press was shown to activate the muscles in the shoulder more
than the Barbell Press.
Not exact matches
To enable maximum tension on the targeted muscle, you need to make sure that your pecs are doing the majority of work during every single rep. Dumbbells have the ability to place slightly more tension on the chest muscles
than a
barbell and they also keep the muscles under tension for longer because of the greater range of motion, so consider incorporating dumbbell
presses to your chest routine to reap this benefit and exhaust your pecs more thoroughly.
By simply comparing the top positions of a
barbell press and a dumbbell
press you can notice that the latter allows your arms to travel more freely and thus much further
than the
barbell variant.
Bench
Press Targets: Chest, shoulders, triceps How to perform: Grasp a
barbell with a slightly wider
than shoulder - width grip and lie on a bench.
One study from York University tested this claim with the help of electromyography and found that all three basic variants of dumbbell
presses (flat, decline and incline) have the potential to activate more pectoral muscle fibers
than their
barbell counterparts.
By bringing the dumbbells in at the top, not only do you isolate the pecs (as opposed to the anterior deltoids) better
than in the
barbell incline
press, but you also stimulate those inner fibers near the midline of your upper chest, to really bring out that pec separation line.
To put it simply, compound exercises are movements that use more
than one joint (squats, deadlifts, bench
press, shoulder
press,
barbell row etc.), contrary to isolation exercises that use only one joint (think leg extensions, bicep curls and triceps extensions)
Performing double clean and
presses with kettlebells are easier on the wrists
than when performed with a
barbell.
Research shows that dumbbell military
press activates more muscle fibers
than its
barbell counterpart, but that doesn't mean it's necessarily superior.
For me, the Dumbell Bench
Press on the Swiss Ball is a MUCH better chest developer
than Flat
Barbell Bench
Press.
Use standard
barbell press technique; don't splay elbows out to the side excessively, use shoulder width grip, use a tight grip, keep wrists as straight as possible, bring the weight down to the chest using full range of motion or what your flexibility allows without pain, lower the weight down slow and
press up faster, contract abs, glutes, and chest simultaneously while
pressing, slower the weight down controlled and slower
than you are
pressing up, inhale on the way down and exhale while
pressing up.
You will be interested to know that the EMG shows a higher reading with
barbell bench -
press than D / B bench -
press, flat, incline or decline.
The dumbbells allow for greater freedom of movement and better pec activation
than the
barbell bench
press.
Close grip
barbell bench
press is similar at first glance to the regular bench
press, but bringing your hands close together on the bar places far more emphasis on the triceps and anterior deltoids
than on the chest.
For example, if you «push» (bench
press and other chest stuff) more
than you «pull» (
barbell row, and other back stuff), bad things will end up happening in your future.
Barbell squats while balancing on a stability ball, single - arm - single - leg - rotating - kettlebell - clean - with - jump -
press - into - handstand - push - ups, etc are little more
than overly - complicated, dangerous circus acts that are not only impossible to master, but also prevents proper progression and intensity which limits any beneficial results you would get.
According to ACE's study on best triceps exercises, overhead tricep extension scored higher on effective
than other popular triceps workouts such as
Barbell Triceps Extensions and Bench
Press Down.
Out of all of the main
barbell exercises (squat, bench
press, deadlift, overhead
press), your overhead
press will progress significantly slower
than the rest.
Therefore, it appears that the standing
barbell overhead
press produces higher levels of rectus abdominis muscle activity
than the squat or deadlift exercises.
When comparing the standing
barbell and dumbbell shoulder
press, it appears that the
barbell version produces significantly greater triceps muscle activity
than performing the exercise with dumbbells.
In contrast, Kohler et al. (2010) compared the triceps muscle activity during seated
barbell and dumbbell shoulder
press on a stable bench or swiss ball reporting that the stable bench in both conditions produced superior levels of muscle activity
than performing the exercise on a swiss ball.
They reported that the biceps brachii displayed significantly greater muscle activity during the dumbbell bench
press, while the
barbell bench
press displayed significantly greater activity
than the smith machine.
They reported that the
barbell and smith machine bench
press produced superior triceps muscle activity
than the dumbbell bench
press.
As a result, this exercise is even more effective
than the flat
barbell bench
press.
Frankly, doing a handstand push - up is far easier for me and more comfortable
than a standing military
barbell press.
Working the main muscles of your chest, the flat bench dumbbell
press gives an increased (deeper) range of motion (ROM)
than when using a
barbell (the
barbell must always stop when it touches your chest), so can boost muscle growth even further.
Lastly, they showed that the standing rather
than the seated dumbbell shoulder
press produced superior middle deltoid muscle activity, and a non-significant trend to greater muscle activity from the standing
barbell press compared with the seated variation.