dumbbell press vs bench press?

  • Posted by a hidden member.
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    Oct 22, 2010 6:43 PM GMT
    just wondering which is better, the dumbbell press or bench press or are they both the same? (i dont have a barbell for my bench) also im getting an ez curl, can i use it for doing bench presses?
  • tongun18

    Posts: 593

    Oct 22, 2010 9:29 PM GMT
    I think they're roughly the same. Using dumbbells though will help prevent one side from overcompensating for the other and probably engages the stabilizer muscles a bit more. It's probably best to vary your routine by alternating between the two.
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    Oct 22, 2010 9:56 PM GMT
    Muscles have particular range of motion, and doing an exercise a certain way may only utilize part of that range of motion, and affect the stabilizers, but, it does NOT change the muscle shape, nor overall range of motion, nor is it particularly more effective. You'll want to avoid movement that bind on your joints, too. I.e., your biceps have a certain set of muscle and each muscle contracts in a certain path. There's no changing that.

    Generally speaking, flat bench presses will involve more anterior deltoids than a 45 degree incline press.

    Dumbbells ALWAYS provide more range of motion and involve more stabilizers (you have forces in multiple directions).

    You should consult a muscular anatomy chart, look at the muscle, and walk yourself the range of the movement, and FEEL, the muscles affected.

    For chest development, full range, moderate to high reps (8 to 12 and beyond), dumbbell incline presses are superior.

    I've seen many folks in the gym doing partial reps. That's stupid, and a formula for future injury. You should do your movement through a full range of motion.

    A stretched muscle is not only bigger, but, also, less prone to injury.

    Unless you're power lifting, 1RM, 3RM, lifts are not something you need to be doing.

    I literally touch my chest with dumbbells when I do dumbbell presses.

    Keep the reps up, and EAT.

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    You should be careful not to overdevelop your anterior deltoids in relation to your posterior deltoids (I.e., don't do military presses to the front along with lot of bench presses without doing a bunch of posterior deltoids work.) If you do, you'll run into shoulder impingement problems that you almost certainly could have avoided through proper balance.
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    Oct 22, 2010 11:43 PM GMT
    Dumbell work is wayyy superior to bar work. I use dumbells as the core of my lifting, And save the bar work for drop sets and other exhastion work. The trick with dumbells is getting used to em and knowing how to use em safely.
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    Oct 22, 2010 11:58 PM GMT
    Dumbbells are my favorite piece of equipment ever made.
  • PipHop

    Posts: 439

    Oct 23, 2010 12:22 AM GMT
    thanks for the detailed answer chuckystudicon_wink.gif
  • mybud

    Posts: 11837

    Oct 23, 2010 2:44 AM GMT
    either man....
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    Oct 23, 2010 3:07 AM GMT
    I switched to dumbbells a long time ago as a strategy to reduce shoulder injury. Have been extremely pleased. The range of movement, variety of exercises and variations, and results are for me better with dumbbells.
  • tuffguyndc

    Posts: 4437

    Oct 23, 2010 3:14 AM GMT
    jtdashdub saidjust wondering which is better, the dumbbell press or bench press or are they both the same? (i dont have a barbell for my bench) also im getting an ez curl, can i use it for doing bench presses?
    icon_biggrin.gif actually you can do both. however, i never start my clients out on the bench until they can do pushups. i also start them out with dumbbells so they will not develop any weaker sides. one of the guys on here gave you some a great advice on making sure you develop your shoulders. also, make sure you do back and legs as well. if you are going to take supplements please please please drink lots of water.
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    Oct 23, 2010 4:33 AM GMT
    Yup, do both. Variety is good for overall chest development.
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    Oct 23, 2010 4:50 AM GMT
    I only use dumbbells for bench presses.... and flys which are even better for pec development. I find the workout with barbells is less intense for the chest... and you need a workout partner to spot you.
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    Oct 23, 2010 4:59 AM GMT
    Flies, properly done, with a full stretch and range of motion, can make a huge difference in the appearance of your chest.
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    Oct 23, 2010 6:57 AM GMT
    Both are important in developing the pecs. Dumb bells have two key uses. First, they allow a greater range of movement than the bench press thereby (a) increasing the effectiveness of the exercise and (b) stretching the both pec major and pec minor thereby helping to maintain a good posture, Secondly, dumb bells help maintain coordination and our joint position sense ( ie where our limbs are) which is increasingly important as we get older.
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    Oct 23, 2010 10:25 AM GMT
    cool, thanks for all the responses guys, i'll stick with the dumbbells so icon_wink.gif