Bench Press Vs Dumbell Press?

JoeyDoh

Hey Guys,

Just a question with regards bench pressing and dumbell pressing.

Currently I use ~32kg dumbells when doing the Dumbell press,bringing the combined total to 64kg. My question is,would I be better off doing the bench press exercise or should I keep slowing building up the weight on the Dumbell press.

The reason I normally do Dumbell press is I normally don't have a spotter and someone once told me it's better for balancing out your arms

Jake Rugby Walrus666

JoeyDoh wrote: »

Hey Guys,

I normally don't have a spotter

I'm slinking/crawling awkwardly out from underneath a bar every day of the week. I remember a time when it would take me five minutes to escape, I have it down to an art at this stage.

Kev M

If you're more concerned with building chest, then I'd say DB's all the way.
The only reason I'd BB bench over using DB's is because I want a big BB bench!

The Guvnor

One reason to use the bar over the bells is that most gyms do not have overly heavy bells.

My gym goes upto 50kg on bells which is not bad but when you can bench in excess of the combined weight of the bells available by a decent margin then the bar is a necessity IMO.

i57dwun4yb1pt8

ive noticed that dumbells seem to drop bench work weight by about 20%
and they are harder to perform,

i have broken both elbows in the past , so the dumbs are tough to move
when you have slightly crooked arms , compared to the bar.

but ive def seen more gain in using dumbells than bar .
i use dumbells 3 sessions for every 1 with bar for the moment

im on 27 kg dumbs ( 54 kg ) versus 70 kg bar for 5 rep sets .

until i get past 30 kg dumbs , then i will have to stay on bar.
my gym doesnt seem to have anything bigger than 30 kg dumbs .


this effect also seems to occur on shoulder press .

Lantus

DB's have several advantages. They dont favour a strong arm (or hide a weak arm) like a BB does. Each arm has to stand on it's own. Using DB's also tends to engage the core more for stability which can be an added plus.

A BB does allow for a heavier weight and for spotters so if your pushing it then it's safer by far.

Any good workout would incorporate both or alternate between the two at regular intervals (every 6 to 8 weeks say)

Anyone saying they only need 'ONE' type of exercise or that one is 'better' than the other is peddling a flawed argument. A bit like saying that a liver is better than a kidney. Makes no sense.

Hanley

Lantus wrote: »

Anyone saying they only need 'ONE' type of exercise or that one is 'better' than the other is peddling a flawed argument. A bit like saying that a liver is better than a kidney. Makes no sense.

Comparison fail.

dave80

Do both in the same workout, dumbbell then barbell one workout,barbell then dumbbell the other

The Guvnor

Just for the record I never do flat db bench anymore always an incline even if just a small incline like 25-30 degrees.

Remmy

The Guvnor wrote: »

Just for the record I never do flat db bench anymore always an incline even if just a small incline like 25-30 degrees.

Why is that?just wondering.

The Guvnor

Well partly as the benches in the JJB gym where I train are a bit low in height it is not comfortable for me.

Most guys do a lot of flat bench early on when training which is why most of us lag behind with upper pec development and the incline hits upper chest a bit better.

Bear in mind mate, the level of incline is less than the normal incine bench in most gym.

For me 45 degrees is too much shoulder but 30 degrees or thereabouts is spot on.

Usually what I do is this:

1. Remove the 2 and 4kg bells to the lower rack where there is a bit of free space.
2. Make sure to set the bench slap bang in the middle of two db slots.
3. I also have it close enough to have my feet on the lower part of the rack, more comfortable.
4. I then put the bells I want to use on the slots on top rack and take them to the thigh and bench is just one step back.
5. I have the seat at the highest position as well.

I only do 5 sets of 10 on db's atm followed by some incline flyes. I seem to alternate the flat bench to low incline db bench.

drdeadlift

Last night i did this:

7x8 dbell flat press

dbell flys mixed in with flat bb press,

Was a good change from just using dbs alone.