Dumbell vs Barbell bench press

[Squaggleboggin]

He has great well researched answers, I'm surprised they didn't make him a training mod.....or at least offer it to him.

(High-pitched voice.) Wow, Mr. Foreman, I didn't know you thought that highly of me! (Eyes sparkle.)

Oh. Um, yeah, CowPimp definitely knows his stuff. I love it when someone can rip apart a self-proclaimed expert based on his own research, reasoning and knowledge. Definitely glad to have him around.

 

[swordfish]

As long as you are not saying he is right, because he is not. And by the way, I benched 500 raw in my twenties, and benched once per month. The rest of the time I did flat dumbells.

That said, it is still good that you have found a mentor and that you have confidence in him. I am sure that he is an excellent advisor overall and is truly helpful to you.

Congratulations on that 500 lb bench, VERY impressive. He was a great mentor in high school and he taught me a lot of what I know today.

Here is a couple of links of his lifts in competition,

his name is Travis Osborne, maybe I was mistaken on his numbers, I think he did more than I originally posted.

http://www.wabdl.org/oregon_dead_lift.htm

http://www.wabdl.org/oregon_bench_press.htm

he is in the 20-25 age class

 

[Burner02]

So machines are more effective at improving one's physique?

....especially the Bowflex....30 mins. a day...3X a week....

 

[gopro]

He has great well researched answers, I'm surprised they didn't make him a training mod.....or at least offer it to him.

Well, I was being fecetious when I said that to CP really. When someone says something really stupid I often will not take the time to give them a truly scientific/reasonable answer, but will just make my point by letting them know they are a moron, LOL. I think this happens to many personal trainers/strength coaches once they've been in the game long enough, hehehe.

But anyway, yes, CP could easily be a training mod.

 

[ALBOB]

But anyway, yes, CP could easily be a training mod.

I wish they'd hurry up and make him one so they could get rid of that longwinded blowhard gopro.

 

[gopro]

I wish they'd hurry up and make him one so they could get rid of that longwinded blowhard gopro.

I sooooooo agree with you!

 

[CowPimp]

So machines are more effective at improving one's physique?

Don't take things out of context, it changes the meaning. What I was saying is that using the logic swordfish is presenting it would be true. However, it is not necessarily so. My point is that there is no one who can definitively declare one method better than another for hypertrophy.

As far as DOMS' comment... I agree. Athletes do not need to bother with machines, except perhaps some machines for special injury prevention movements or sport-specific applicaitons. An example would be a soccer playing training hip adduction with a cable attached around his ankle, as it closely mimics the way you are supposed to kick in soccer, with the inside of your foot.

Furthermore, I feel that freeweights should be the base of any exercise routine simply because it develops stabilizer muscles that help prevent injury to a joint. Using machines all the time will not do this to the extent that using freeweights will. This is also why I advocate unilateral movements; not to mention their functionality in sport.

 

[Squaggleboggin]

All strength atheletes should use sandbags.

 

[bulldogge]

All strength atheletes should use sandbags.

why?does it increase my bench,deadlift,squat?? or is because i have the need to get on the dino training bandwagon?Do you know any top strength atheletes who use sandbags in there training for a meet.

to get better at your chosen strength sport you need to practice your competitve lifts and train your assistance excercises that have a good carryover to your lifts.Instead of wasting your time on excercise that don`t have a direct carryover.

 

[CowPimp]

All strength atheletes should use sandbags.

I'm not so sure about that either, although it couldn't hurt once in a while.

 

[Squaggleboggin]

why?does it increase my bench,deadlift,squat?? or is because i have the need to get on the dino training bandwagon?Do you know any top strength atheletes who use sandbags in there training for a meet.

to get better at your chosen strength sport you need to practice your competitve lifts and train your assistance excercises that have a good carryover to your lifts.Instead of wasting your time on excercise that don`t have a direct carryover.

Give me a reason why strength athletes shouldn't build their stabilizer muscles.

Yes, Brooks Kubik used them in his training and he is (or was) the holder of numerous records. Many of the old school strongmen used them to great effect. Feats such as lifting a 300 pound bag over one's head can hardly be accomplished with the squat, deadlift and bench.

Consider the fact that, for some people, their strength sport is to become stronger. Are you telling me that bag work has no direct carryover to a strongman competitor? Obviously you're thinking of just one or two sports, and even then bag work can have a tremendous effect.

Of course, if you're a competitive lifter, you're going to stay very specific with your movements for obvious reasons for the most part. For the recreational lifter of any kind, however, there's no reason not to give them a try. Saying they have no carryover, however, is pretty ridiculous. They build enormous functional strength in the form of increased grip, round back lifting, awkward object lifting, stabilizer use, etc. All of these things are useful for a strength athlete.

Oh, and if you could explain to me what's wrong with a training philosophy based on hard work and basic, compound exercises, that would be great.

 

[jehoverall]

i've found that dumbbells give me more direct chest stimulation because of the greater range of motion. you have to control the dbs very carefully or they'll get too far out to the sides and the movement turns into a db fly instead of a bench press.

since the weights i use with dbs are way less than BBs, i can really concentrate on the movement and thus stimulate the targeted muscle (chest); with BBs too often i find that a) i have to cheat in some way to move the weight up on the last reps or b) the bodybuilder-style bench press (elbows flared out, wider grip, lots of shoulder involvement, no lats, no legs) is just not as friendly to my body and joints as the powerlifting style (elbows tucked, closer grip, less shoulder/more tricep, lats, legs). so DBs have the advantage when it comes to training pure chest.

that said i have had great results overall after using BBs exclusively on bench press for the last year or so. BB bench press builds your entire upper body as a unit, giving you good shoulder and tricep development in addition to chest.

what people forget though is that shoulder and tricep are more functional muscles than chest I think. you use your pecs to mainly squeeze a weight in place, but not to actually move it anywhere (right? it's the "bear hugging muscle") whereas you use shoulder for everything, and triceps for all pushing movements (pushing things away from you, punching). as long as your pecs are at the same level of development as your triceps and shoulders, and your upper body can move as a unit, then i think you should be fine from a functional standpoint, because there aren't really benefits to having a conspicuously strong chest alone.

that's why i use and will continue to use BB bench as my main training movement, and only use DBs to switch things up every once in a while or as a secondary movement.

sorry to resurrect a years-old thread but i've had this sitting on my mind for a while and wanted to express it clearly in writing.

 

[stephenpaul6557]

I would have to say DB as well. I think it all depends on the person and their personal preference but either should be fine.

 

[jasoncscs]

If you had to pick between the two, there is actually no question. The exercise leaking load up the heaviest will always add more size and strength. Barbell bench wins hands down.

 

[gopro]

Whether you stimulate hypertrophy more efficiently through the use of a BB or DB's is an individual matter...not one set in stone by any means.

 

[jasoncscs]

Interesting. Are you saying this from personal experience your do you have some science to back it up?

You can add more weight to a bar then you can with a dumbell so there is no question as to which is more effective.

That is if you did all the same exercises, reps, and sets but one group used DB and the other used BB, the BB group would always see more gains.

Whether you stimulate hypertrophy more efficiently through the use of a BB or DB's is an individual matter...not one set in stone by any means.

 

[AKIRA]

Alright then shit, back to the topic.

I used to just do barbell. We are talking from 15 years old to 21 years old. Barbell was always an ego thing to me. And you know something? It sucked. So one day this lil fat kid got me doing dumbells. I was weak at first, but since no one bugged me on "max," I kinda stuck to it.

Well, I FLEW up in weight (meaning dumbell weight). HOWEVER, people said I had looked bigger. Didnt see it myself, but I figured it wasnt impossible considering I went from 60s to 110s (DBs) in over a year.

BUT. I wanted to see if this new workout had added strength to the Barbell, so I went back for a lil bit and yes I got stronger, but still the fact remains..

I didnt appear bigger in MASS nor cut (yea thats right) until Dumbells, so they get my vote.

This.

 

[gtbmed]

Just do both IMO. Good benchers know how to make use of benching with a barbell and with dumbells.

 

[gopro]

Interesting. Are you saying this from personal experience your do you have some science to back it up?

You can add more weight to a bar then you can with a dumbell so there is no question as to which is more effective.

That is if you did all the same exercises, reps, and sets but one group used DB and the other used BB, the BB group would always see more gains.

Weight on a bar or DB is not the only parameter by which hypertrophy occurs. If it was then the strongest guys would be the biggest, which is far from the case. And if YOU believe that all BB exercises are superior to DB exercises you would be sadly mistaken, as that is a very misguided thought process.

 

[Curt James]

When my right shoulder was bothering me, dumbbells allowed me to rotate my hands. That variation hit the shoulder differently, provided relief from the pain, and allowed me to work my chest.

 

[Captn'stabbin]

mix of both.

 

[bigdavetom]

barbell on flat and big dumbells on incline

 

[georgepetrou]

Both are required. However dumbbell's are more favourable!

Dumbbell's equal more muscle contraction, creating better shape and size.
You go to the gym and do weights. When your doing your excersis it's all about muscle contraction to get muscle, is it not? If you not contracting then your notting working out!

Therefore dumbbell's create a wider range of muscle contraction creating more muscle growth.
HOWEVER
Barbell is an easier excersis. Because of the less range of movement and the fact that your stronger arm can support your weaker arm!

With Barbell your able to do more weight. Which means more muscle fibres required to work harder and under more stress!
It is also said the more stress your muscle endure the more they are stimulated to grow!
Finally you need machine! everyone's forgotten machines!
Cables and machine press to finish off! for that extra pump, which en-courageous the area to become bigger for the more blood being pumped into the muscle region! Also machines are a more concentrated muscle contraction excersis but on fewer muscle fibres. So it will equal good isolation. but only for a degree and amount of muscle fibres!
To Conclude. I would do a 40% dumbbell and 30% barbell and
30% machine/cables

If also you're like me and have shoulder problems (dislocated my shoulder 7times in the last 3-4years) dumbbells are less stressful of my shoulder!

My routine for lower chest is:
decline dumbbell 3x8-12
flat-bench dumbbell 3x6-12
decline dumbbell 2x6-10 I don't always do this! But generally!
Flatbench barbell 2x6-10
decline wide-grip 2x6-10
machine benchpress 2x8-12
upward cables flys 2x6-12

 

[georgepetrou]

Both are required. However dumbbell's are more favourable!

Dumbbell's equal more muscle contraction, creating better shape and size.
You go to the gym and do weights. When your doing your excersis it's all about muscle contraction to get muscle, is it not? If you not contracting then your notting working out!

Therefore dumbbell's create a wider range of muscle contraction creating more muscle growth.
HOWEVER
Barbell is an easier excersis. Because of the less range of movement and the fact that your stronger arm can support your weaker arm!

With Barbell your able to do more weight. Which means more muscle fibres required to work harder and under more stress!
It is also said the more stress your muscle endure the more they are stimulated to grow!
Finally you need machine! everyone's forgotten machines!
Cables and machine press to finish off! for that extra pump, which en-courageous the area to become bigger for the more blood being pumped into the muscle region! Also machines are a more concentrated muscle contraction excersis but on fewer muscle fibres. So it will equal good isolation. but only for a degree and amount of muscle fibres!
To Conclude. I would do a 40% dumbbell and 30% barbell and
30% machine/cables

If also you're like me and have shoulder problems (dislocated my shoulder 7times in the last 3-4years) dumbbells are less stressful of my shoulder!

My routine for lower chest is:
decline dumbbell 3x8-12
flat-bench dumbbell 3x6-12
decline dumbbell 2x6-10 I don't always do this! But generally!
Flatbench barbell 2x6-10
decline wide-grip 2x6-10
machine benchpress 2x8-12
upward cables flys 2x6-12

 

[KelJu]

Both are required. However dumbbell's are more favourable!

Dumbbell's equal more muscle contraction, creating better shape and size.
You go to the gym and do weights. When your doing your excersis it's all about muscle contraction to get muscle, is it not? If you not contracting then your notting working out!

Therefore dumbbell's create a wider range of muscle contraction creating more muscle growth.
HOWEVER
Barbell is an easier excersis. Because of the less range of movement and the fact that your stronger arm can support your weaker arm!

With Barbell your able to do more weight. Which means more muscle fibres required to work harder and under more stress!
It is also said the more stress your muscle endure the more they are stimulated to grow!
Finally you need machine! everyone's forgotten machines!
Cables and machine press to finish off! for that extra pump, which en-courageous the area to become bigger for the more blood being pumped into the muscle region! Also machines are a more concentrated muscle contraction excersis but on fewer muscle fibres. So it will equal good isolation. but only for a degree and amount of muscle fibres!
To Conclude. I would do a 40% dumbbell and 30% barbell and
30% machine/cables

If also you're like me and have shoulder problems (dislocated my shoulder 7times in the last 3-4years) dumbbells are less stressful of my shoulder!

My routine for lower chest is:
decline dumbbell 3x8-12
flat-bench dumbbell 3x6-12
decline dumbbell 2x6-10 I don't always do this! But generally!
Flatbench barbell 2x6-10
decline wide-grip 2x6-10
machine benchpress 2x8-12
upward cables flys 2x6-12

You are either on a shit ton of gear or mildly retarded. That is 3 times more chest volume than you need on a single day.

 

[georgepetrou]

what would yu recommend!
and yes i'm not just on the normal protein shakes consumer
what if i did a routine like this for lower chest:

decline DB 2x8-12
flat-bench DB 2x8-12
decline wide grip BB 2x6-10
flat bench BB 2x6-10
upward cable flyes 2x6-12
or machine press

that's 10sets down from what i find a reasonable 16set workout routine

 

[unclem]

do bb until your used to a pressing movement then go to db every 3 months because you need bb movements to strength the whole girdle of the chest muscles and delts. in db you have to have the stabilizers to even start to do them correctly. i use 405 for 6 reps then work my way down after a good warmup with 135 then 225. bb i mean. in db i use the 150 for 8-12 then drop set it. but warm up with the 90s first. but always make sure u warm up thourghly, spelling fucking again. but bb is the best for true mass, no question. the stuff like hammer strength equip. is not going to do it unless u have trained a yr with bb and db then are preparing for a show then it helps. but if you dont do bb or db work and jump into hammer stuff, your wasting your fucking time. ive tried it just to see. my chest got flat looking. and you see young skinny pencilneckers doing all hammer stuff. boy if they only knew how fucking stupid expieienced bbers and wat they were thinking . bb thats the ticket.

 

[unclem]

Both are required. However dumbbell's are more favourable!

Dumbbell's equal more muscle contraction, creating better shape and size.
You go to the gym and do weights. When your doing your excersis it's all about muscle contraction to get muscle, is it not? If you not contracting then your notting working out!

Therefore dumbbell's create a wider range of muscle contraction creating more muscle growth.
HOWEVER
Barbell is an easier excersis. Because of the less range of movement and the fact that your stronger arm can support your weaker arm!

With Barbell your able to do more weight. Which means more muscle fibres required to work harder and under more stress!
It is also said the more stress your muscle endure the more they are stimulated to grow!
Finally you need machine! everyone's forgotten machines!
Cables and machine press to finish off! for that extra pump, which en-courageous the area to become bigger for the more blood being pumped into the muscle region! Also machines are a more concentrated muscle contraction excersis but on fewer muscle fibres. So it will equal good isolation. but only for a degree and amount of muscle fibres!
To Conclude. I would do a 40% dumbbell and 30% barbell and
30% machine/cables

If also you're like me and have shoulder problems (dislocated my shoulder 7times in the last 3-4years) dumbbells are less stressful of my shoulder!

My routine for lower chest is:
decline dumbbell 3x8-12
flat-bench dumbbell 3x6-12
decline dumbbell 2x6-10 I don't always do this! But generally!
Flatbench barbell 2x6-10
decline wide-grip 2x6-10
machine benchpress 2x8-12
upward cables flys 2x6-12

you can get your contraction movements from db flys, cable flys, i use them as my contraction muscle exercises. but i do, to a degree, contract with bb and db presses.in 32 yrs i have never had a serious injury except overuse injury but it did not side line me. so i must be doing something right brother.

 

[ryan92]

id have to say, both, i know this is kind of sitting on the fence, but usually i do barbell for a few months till i hit a plataeu, then do dumbbell bench for about 4-6 weeks, still pushing to the limit, and then i find when i go back to barbell i can lift more then i plateaued on

 

[Phineas]

thanks

Stop posting useless shit just to get your post count up.