This is a long time debate among gym goers. The younger crowd loves the barbell and swears its better because they feel sore after and get to throw heavy weight around. The older crowd who’s gone through injuries will say dumbbells. That should be reason enough to put the barbell down but if it’s not, let me explain.
Obviously, powerlifters use the barbell bench press as a strength measure for good reason. It's more practical and arguably safer with extreme amounts of weight such as a one rep max. It’s quite difficult to even get heavy dumbbells up off the ground for a one rep max not to mention extremely unstable. So, if your goal is to be a powerlifter and you are not trying to isolate your chest then a bar is for you.
However, most the fitness population is doing some type of bodybuilding training. Their goal is to look good, be healthy and strong.
Dumbbells have many advantages over a barbell, one being that you can manipulate the angle to ensure the most amount of tension on the chest and the least amount on the shoulders as possible. Using a barbell leaves you in a fixed position causing your front deltoid to be engaged more than necessary. With the freedom of dumbbells, you can slightly turn your elbows inward changing the angle and increasing tension on the pecs.
Here is an example of a brutal chest workout utilizing these practices:
- Pec Deck: 20, 16, 16, 12, 12
- Incline DB Bench: 16, 12, 10, 8
- Smith Bench Press (no lockout except last rep): 16, 12, 8, 8
- Incline DB Fly: 12, 12, 10, 10
- Bodyweight Dips: 4 till failure slow reps
- Db Bench: 10, 8, 8, 6, 2
The instability of dumbbells can cause more muscle breakdown with using less weight. Many people figure out over the years it’s not the weight it’s the feel of the exercise that makes visible changes. Using less weight is not only safer it also allows you to feel and squeeze the muscle better and be more effective. Work smarter, not harder.
If your goal is to break down the muscle of the pec and stay injury free not just for one season but for your life put the barbell down and grab some dbs. SQUEEZE that chest and feed your pump.
