Barbell bench press vs dumbbell bench press. Find out which one builds more muscle.
When it comes to an exercise to build chest strength and size, most people will tell you to do the bench press. After all, it hits all the important chest muscles and you can apply progressive overload to it in an easy manner.
However, there is not only one piece of equipment you can do bench press with. Two of the most frequent gears people do bench press in is the barbell and the dumbbell.
In the battle of the vs , which one builds more muscle? Scott Herman, , fitness coach and , gives his point of view on the matter.
The barbell bench press is an exercise designed to make you press as much weight as you can. However, there are some limiting factors to keep in mind such as the shorter range of motion, loss of muscular tension if the grip is too wide, and the possibility of your dominant side of the chest taking over the movement.
With the dumbbells you will have more freedom of movement, will be able to lower your arms more increasing the range of motion, and it can correct muscle imbalances.
In Scott Herman’s opinion, in the battle of barbell bench press vs dumbbell bench press, it is the dumbbell bench press that builds more muscle because of the reasons mentioned above.
Sure you can lift more weight with the barbell, but there is no cheating when using dumbbells. “When using a barbell, you can easily bounce the bar off your chest at the bottom of the movement, which might give you a few more reps,” Herman says. “But in terms of building muscle, it is useless as you are bouncing the weight to create movement, not engaging your chest to create the movement.”
Check out the video below for more explanation of why the dumbbell bench press takes the win when it comes to muscle building.
Training your chest can have a number of benefits for your overall fitness and physical health. Here are some reasons why you might want to train your chest:
Overall, training your chest can have numerous benefits for your physical health, appearance, and athletic performance. It’s important to incorporate a variety of exercises into your chest workout routine to ensure that you’re targeting all the muscles in your chest, as well as other muscles in your upper body.
The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.
In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.
It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.
Overall, the frequency at which you should train your chest will depend on your individual goals and fitness level, so it’s best to consult with a certified fitness professional who can help you design a personalized workout plan that meets your needs.