Flat Bench VS Dumbell Bench
- 02-09-2008, 02:19 AM
Flat Bench VS Dumbell Bench
What one do you think is better, would your chest grow faster using dumbells or barbells? I tried looking up this thread but nothing came up =\, I'm not worried about strength more size than anything, so if you had to pick one to use to get more chest mass/better looking which would you choose? Feel free to tell me how stupid i am to ask this question, but its been on my mind every time i workout chest now...someone relive me of this anxiety lol, Because i think i read in one of my BB magazines that Jay Cutler only uses Dumbells... leads to curiosity(puts on flame retardant cape =P)
- 02-09-2008, 03:34 AM
I don't have a whole lot to say other than dumbells are easier on the shoulder joints.
- 02-09-2008, 03:56 AM
I hate BB for incline. It just feels really awkward. Only thing I tend to do with a BB for chest is my decline. DUMBBELLS FTW!!!!
02-09-2008, 07:55 AM
DB tends to make sure you don't get inconsistencies across your chest.. my right pec has been/is stronger than my left one because I always used BB and have literally zero coordination on the left side of my body..
I would switch it up -- I feel it more with DB's but I can press more with BB -- both would work together to build mass
02-09-2008, 08:11 AM
I love dumbbells. You isolate both sides and ensure that they're both doing the same amount of work. Of course barbell is going to allow for higher numbers and it's always good to mix everything up. Dumbbells just feel way more intense to me. I agree with Red Dog, do em both. Maybe a month of db, followed by a month of bb.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
02-09-2008, 01:54 PM
02-09-2008, 02:53 PM
for over all chest size incline bench is the best
switch it up every couple weeks or a month as previously mentioned but if you focus on incline your chest will blow up
02-09-2008, 04:22 PM
02-09-2008, 06:09 PM
For what it's worth. I get a much greater pump out of flat bench. Wide grip. Though it is tough on the shoulders when heavier, they will adjust. My chest has grown both in size and strength tremendously since I started going high volume with heavy weight and low reps.
02-09-2008, 06:16 PM
Dumbbells should actually be better for chest growth for two main reasons:
1. Higher use of stabalizers so more muscle fibers are activated and utilized on each rep.
2. Dumbbells allow you to follow a range of motion that is more focused on chest than barbell. while sitting reading this post place one hand out in front of you a little wider out than your shoulder. Next place your other hand on directly on your chest. Finally take your hand that is out in front of you and move it from shoulder width to the center of your body and you will notice a fuller feeling in your chest.
Muscle Pharm Rep
02-09-2008, 06:25 PM
I think you feel DB's more, and plus its evenly spread across the chest. But BB you can use more weight so, you can simulate more growth. Id say use them both BB, more for strength, DB's more for growth, and recovery. Just my opinion. Mark
02-09-2008, 07:15 PM
just wondering...would it be advantageous to utilize both techniques during the same workout?? say start with BB press and perhaps finish the workout with DB's to failure?? or would it be better to alternate the techniques week to week?? my main concern is that my gyms DB's only go up to 100lbs so I don't feel that a flat DB press would be enough to stimulate my chest.
02-09-2008, 08:06 PM
02-09-2008, 08:42 PM
Alrght so earlier today I switched it up and did all DB's besides decline, haven't done flat/incline with dumbbells for about a month. I'd have to say it was a great work-out and definitely had a great pump. I think I'm gonna do DB's for a few weeks then switch up to BB again.
02-09-2008, 08:55 PM
what a confusing thread.
tip: flat would be the opposite of incline regarding this thread.
BB would be the opposite of DB.
Which do you like better? Flat or DB?
Uhh....i prefer Incline.
02-09-2008, 10:01 PM
02-10-2008, 12:16 AM
02-10-2008, 02:16 AM
What I would like to know why the f8ck is it that I can bench 145lbs but if I split that weight in half i.e 70lb'rs DB's I can't even lift em?
For DB's I can only get up to 55's for 5 roughly?
02-10-2008, 06:43 AM
whether dumbells are better or not for growth i dont really know, but if you aren't changing up your workout monthly you are wrong. so i dont see how it would be possible to avoid either one.
the reason that dumbells are harder is simple, you have to balance the weight. of course you do on a barbell too but not like dumbells. this is why people that do bench on a smith machine and think they can do 400 pounds are dckholes.
02-10-2008, 07:02 AM
By-the-way it is "how you perform" the exercises and how you integrate them into your routine that determines growth not necessarily which exercise. Do you do them in such a way as to create maximium fiber damage? Tempo/TUT...constant tension... explosive vs slower eccentric just to name a few. Order of exercise is important: Are you following this exercise w/ one that creates a maximum stretch under load?
In other words how you do the exercises, how you incorporate them into the routine you have structured as well as your physical proportions all play a part in determining which exercise is most beneficial.
02-10-2008, 07:17 AM
The reason I ask is if it is the latter I bet their are several guys doing say 350lbs on the Smith Machine that I can warn.
"Hey you over there on the Smith Machine! You are in serious danger of becoming a dckhole!"
"Oh thanks bro...what can I do?"
"Stop what you're doing and immediately have a loud cell phone conversation...that way you just become an @sshole!"
02-10-2008, 08:14 AM
just "benching" on a smith machine is not enough to make one a dlickhole. however, if you push any weight on a smith machine and then say that you "benched" that weight, then that means you are a dickhole. this is just one way of becoming a dlckhole. there are many other ways to become one.
02-10-2008, 01:47 PM
on the topic of Smith Machine benching, I think it has its place to go extremely heavy from time to time.. with a Smith you can focus solely on pushing the sh!t out of the weight instead of focusing on controlling it..
I dont advocate a Smith-heavy workout, but I think incorporating it every now and again might be acceptable.. the true dckholes are the ones with ILS
02-10-2008, 06:14 PM
Right now I am doing 2 Incline exercises. I am starting with barbell incline, and then go to dumbbell incline. After that I go to dumbbell flat (I switch between dumbbell flat and barbell flat every so often). I am doing this to get my upper chest stronger, and symetrical as well as defined. I only throw in decline once every couple weeks. So bottom line is variety, shocking muscles, and not becoming regular in your exercises.
02-10-2008, 07:07 PM
So changing exercises on a regular basis is important...often we all get caught up in the numbers game on a favorite exercise and we stay with it too long...sure we get stronger but do we get bigger? The latter needs to be the primary measure of a bodybuilders success & determines if THAT particular exercise is more or less beneficial then the OTHER at any given point in time.
02-10-2008, 09:31 PM
02-10-2008, 09:56 PM
He is a professional, and not to mention obviously blessed with freak genetics. Everybody starts somewhere and no 2 people are alike. You cant just base your statements off of one person because dumbbells work for him, it might not be what maximizes YOUR growth.
02-10-2008, 10:56 PM
02-11-2008, 03:37 PM
I understand that, I wasnt flaming you. I was just trying to get you to understand that everybody has their sweet spot. The biggest thing is dont get yourself into a repetative workout. Keep shocking the fibers.
02-11-2008, 06:57 PM
no one can tell you if using dumbbells is going to work better or worse because everyone is drastically different physically as you know.
02-23-2008, 05:06 PM
I agree that DB bench is definitely better for growth, however, do not neglect BB bench. One problem with DB bench is that it does promote free range of motion. Free range of motion allows the body to find the path of least resistance, basically the easiest way to push up. For most people this means the arms come in closer and you tend to use more of your triceps than you would had you been using a BB. A lot of people notice that even though they are extremely strong using DB, when they get under a BB they feel weak.
I have found it works best for me if I use two sets of workouts rotating week by week. One week I have about 2-4 sets of BB bench to start out my chest day and the next week I don't use any, this way I am increasing strength throughout my chest.
This may work for some of you .
Ultradrol Log: http://anabolicminds.com/forum/cycle...pressured.html
02-25-2008, 10:55 PM
I recently started incorporating DB press into my chest routine. I now rotate the two every few weeks. It was hard to break the BB Bench habit but I am loving the pump from the DB's. I also have the same problem as you but worse...@ my gym the DBs only hit 100lbs! Tonight I incorporated a modified rack-drop set...100-80-60-50 to failure no rest. DAMN!!!
I think a big part of my increased pump from DB presses is the advice from Charles Glass...which you make mention of here. Keeping the arms close and elbows slightly forward allows for more pectoral contraction and virtually eliminates delt work. The slower controlled movements allowed me to feel all the work directly in my chest. In fact, I did an entire chest workout w/DB's tonight and it was one of the best chest pumps I've had in months. DB Bench, DB Incline, DB Flyes, DB Pullovers. Burned out with Perfect Push-Ups to failure. Great stuff! Great thread!!
02-26-2008, 04:28 PM
I always do Barb Bench first and later in the workout ill do Dumbell Bench. Is this really bad? i just never feel like im spent after benching and my chest has more
02-26-2008, 06:12 PM
Depends how many exercises you do. I wouldn't overly kill my chest if I feel like doing a bit more I go to the chest press machine quick and rock out a few sets to put the icing on the cake. If you find your chest isn't really killed why not add in something different to take advantage of it.
The question I have is when doing DB press how many of you turn the dumbbells at the top position (palms facing).
Another question I know this is totally side-tracking but how important do you think decline press is, I haven't been doing it these past 2 weeks because I'm doing lower volume.
02-26-2008, 10:26 PM
I like bench for strength, Db for contour.
NSCA - CSCS
02-28-2008, 01:32 AM
I did dumbell last summer during my cut. When bulking came back on I did flat bb and incline db. Few months later I see people I havent seen since and they go MAN YOUR CHEST SHRUNK! Back to dumbell I went! Im gonna keep flat dumbell, but might incorperate bb incline just to see what happens.
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