Weight training

  • njrealguy

    Posts: 13

    Nov 19, 2014 3:07 PM GMT
    Just a question for all the muscle guys out there....Does performing a flat bench chest press with two 45 pounds dumbbells provide the same muscle stimulation as a 90 pound Barbell chest press?
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    Nov 20, 2014 12:31 AM GMT
    i think the barbells recruit more muscle due to the increased instability so having to recruit more muscle stabilisers for the movement.
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    Nov 20, 2014 5:53 PM GMT
    divvy198509 saidi think the barbells recruit more muscle due to the increased instability so having to recruit more muscle stabilisers for the movement.


    I think you got it a little backwards m8. Dumbbell's require more stabilizer muscles due to them being controlled independently. Both are effective at adding mass. If your into bro science the bench supposedly is better for strength wheres dumbbells are better for mass.
  • pelotudo87

    Posts: 225

    Nov 20, 2014 10:14 PM GMT
    This is a very good question, but unfortunately (like most things in bodybuilding and fitness), it doesn't have an easy answer...and the answer is still debatable.

    As someone previously said, dumbbells are going to require you to use more small, stabilizer muscles than a barbell (or machine) chest press will.

    Thus, if you normally bench press 100 pounds for 10 reps, it is very unlikely that you will be able to do 50 pound dumbbells for 10 reps...40-45 is more likely, less if you've never done a dumbbell press before, possibly.

    Does a dumbbell bench press provide the same amount of muscle stimulation as a barbell bench press? Here are some trains of thought:

    1. Since dumbbells require more stabilizer muscles, some of the focus on the prime movers (pectorals) is lost.
    2. Furthermore, since you aren't able to use as much weight on dumbbells, the principle of progressive overload suggests that this might not a thing.

    However:

    1. One of the functions of your pectoral muscles is to bring your arm across your chest. This is impossible with a barbell, but you can definitely do this with dumbbells (I do this).
    2. Many bodybuilders claim that they feel that the dumbbell bench press built their chest better than the barbell bench press.
    3. Strength conditioning coach Bret Contreras did some EMG studies on chest exercises, and he concluded that dumbbell bench presses were a very effective chest exercise.

    Article here: http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises



    So, even though it's debatable, I personally think that dumbbells are a better way to go if your goal is bodybuilding. However, if you are a powerlifter, you have to barbell bench, lol.

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    Nov 20, 2014 10:21 PM GMT
    ^
    And what of cables?
  • pelotudo87

    Posts: 225

    Nov 20, 2014 11:22 PM GMT
    I'll have to get back to you, but I know that one advantage they have over anything is that due to the way gravity acts on cables (I don't fully understand the details of this), the amount of tension is constant throughout the full range of motion...so this is beneficial.

    However, if you have ever tried doing a heavy cable exercise...it's very hard.

    Honestly, there are pluses and minuses to every exercise type. If your goal is bodybuilding, a mixture of free weights, machines, and cables is the best approach.