Flat dumbbell VS Flat barbell bench. Need opinions

[kelevra]

I'm sure this question has been brought up many times, but I'll open the debate again. I have started to develop some pain in the back side of my shoulder while doing flat bar bench. Bar incline, dumbbell incline or flat dumbbell doesn't bother it. I've always heard dumbbells are better anyway however over the years i have not been able to get away from the flat bar bench. Although I like strength, size is my main concern. It has been very hard for me to break away from measuring success from what the bench says. If you know what i mean.

Looking for experienced guys to chime in on if they think dumbbells are better, worse, or the same for mass as bar bench?

I'm about 270ish have lifted for about 15 years and best lift on bench was 385
for 3.

[tbody66]

Several pro bb's, including jay cutler and victor martinez, do not perform barbell bench, so obviously you can develop size without it, that being said you probably don't take as much aas as they do. I think there is a way to develop the size with the dumbbells and I definitely know the shape and look of the muscle is enhanced from using them. If it is causing you pain and that will eventually lead to injury would you be willing to risk surgery or rehab to continue doing something that could damage you? I'd suggest finding some routines that bodybuilders with pec tears have switched to in order to maintain size and shape. I would definitely work on your tempo and starting/stopping points, including some forced reps or even negatives with the dumbbells with proper spotters.

[scotty51312]

Dumbells allow for you to open up your chest more than BB does. I like to pretend i'm trying to squeeze a tube of toothpaste between my shoulder blades at the bottom of a DB rep to get maximum motion and stretch in each repitition then turn my wrist in at the end of the rep for max squeeze. I'll take DB's any day of the week and probably only BB bench 3 months out of the year just to switch up

[FireGuy]

For bodybuilding DB's are king in my book. I can count on one both hands how many sets of flat barbell benches I have done in the last decade.

[t-gunz]

^^do you use dumbbells for most of your exercises? or still use the bar? e.g. shoulder press. deadlifts?

[stevey_6t9]

dumbbells for the win

[CMB]

I can't tell the difference other than better strength gains with the barbell.

I like barbell more.

[Yashp]

Mix it up. The only things I do for my chest is flat, incline and dips. Nothing else. You can easily mix things up by switching from BB to DB, the difference in motorpattern will insure new growth. You do however have to take into account how you're build (e.g. long arms, overdeveloped shoulders - you name it). Make it work to your advantage.

[119gold]

For bodybuilding DB's are king in my book. I can count on one both hands how many sets of flat barbell benches I have done in the last decade.

x2..I like the more free range of motion that you get from db's, therefor i stay away for bb as much as possible.

[Newyorkrockstar]

the gym i go to only goes up to 110lb dbs =( i will go talk to managment about that lol now that you reminded me.

[Swifto]

I dont flat BB, but BB incline/decline. Flat causes too much stress on my shoulders. I do flat DB though, always been very good at it and done it since I started training.

[Matt]

I would have thought that incline bb would bring ones shoulders more into play......^^

[Swifto]

I would have thought that incline bb would bring ones shoulders more into play......^^

Its about being fixed into one motion mate (adduction of the elbow). The ROM of flat BB f*cks both my shoulders (rotator cuffs).

[Brewster]

Several pro bb's, including jay cutler and victor martinez, do not perform barbell bench, so obviously you can develop size without it, that being said you probably don't take as much aas as they do. I think there is a way to develop the size with the dumbbells and I definitely know the shape and look of the muscle is enhanced from using them. If it is causing you pain and that will eventually lead to injury would you be willing to risk surgery or rehab to continue doing something that could damage you? I'd suggest finding some routines that bodybuilders with pec tears have switched to in order to maintain size and shape. I would definitely work on your tempo and starting/stopping points, including some forced reps or even negatives with the dumbbells with proper spotters.

IMO., For the most part pay not attention to Pro BB... They already have their size, they can do what ever they want to maintain it.

I suggest to everyone that they do a mix.. For 1 month do barbell , for One month do dumbells.. for 2 weeks do smith machine.
Just keep mixing it up and you will grow.. If you stick to one excercise you will plateau

As for your ïnjuries""" sometimes you need to take a break an let them heal.

[kelevra]

Good points and info from folks.
For myself, I’ll be going to dumbbell for awhile to see if my shoulder will heal up. As a few have pointed out, the change up should do me good. I’ll come back in a month or so and try some BB.

[Narkissos]

IMO., For the most part pay not attention to Pro BB... They already have their size, they can do what ever they want to maintain it.

I suggest to everyone that they do a mix.. For 1 month do barbell , for One month do dumbells.. for 2 weeks do smith machine.
Just keep mixing it up and you will grow.. If you stick to one excercise you will plateau

As for your ïnjuries""" sometimes you need to take a break an let them heal.

And I disagree.

[Narkissos]

I'm sure this question has been brought up many times, but I'll open the debate again. I have started to develop some pain in the back side of my shoulder while doing flat bar bench. Bar incline, dumbbell incline or flat dumbbell doesn't bother it. I've always heard dumbbells are better anyway however over the years i have not been able to get away from the flat bar bench. Although I like strength, size is my main concern. It has been very hard for me to break away from measuring success from what the bench says. If you know what i mean.

Looking for experienced guys to chime in on if they think dumbbells are better, worse, or the same for mass as bar bench?

I'm about 270ish have lifted for about 15 years and best lift on bench was 385
for 3.

Pain is an indication that something's wrong.

We aren't all suited for the same movements... so me personally I'd listen to the pain.

Increase mobility work, and step away from stuff that causes pain... regardless of who says the exercise is a 'must'.

Loads of champions never touch conventional lifts.

Do the things that feel the most productive.

Me personally? I don't have the thickest chest in the world, but it started to grow after I stepped away from the flat bench.

I am not built to bench heavy... and I wish I had figured that out a decade and a half ago.

[kelevra]

^^
Thanks Nark
Your words seem to echo what I’ve been thinking. Sometimes its just reinforcement to hear it from someone else as well.

[Narkissos]

Np brother.

[Twist]

by lying on a bench your shoulder blades are stuck, therefore when you bring the weight down the brunt of the force is transferred to a stretch in your shoulders. Db decrease this risk as they add mobility. As everyone else said, find out what makes you grow and avoid pain.

[tbody66]

Dang, nice to have nark chimming in all over the place, now if we can just get him over to help with the remote trainer challange!?!?!?

[t-gunz]

nark the old cranky bastard wouldnt do it :P

[cerealkiller326]

Dumbbell FTW. I like to turn in the wrist in for the extra squeeze. I dislocated my shoulder 6x in Ice Hockey, this made my right shoulder more dependent than the other. Thus using barbell made my left chest slightly bigger ( not noticeable unless you stare at me with out a shirt). Since then dumbbell is what I throw around at the gym, even on shoulder and some rows as well. Good Luck and don't ignore the pain.

[Narkissos]

by lying on a bench your shoulder blades are stuck, therefore when you bring the weight down the brunt of the force is transferred to a stretch in your shoulders. Db decrease this risk as they add mobility. As everyone else said, find out what makes you grow and avoid pain.

Good to see you around Twist. Solid explanation as always.

[Narkissos]

Dang, nice to have nark chimming in all over the place, now if we can just get him over to help with the remote trainer challange!?!?!?

I'm not sure how I would fit in to be absolutely honest.

But feel free to hit me with a PM with more info...thanks.

nark the old cranky bastard wouldnt do it :P

And just for that, I'm revoking your access to my client forum

[bezzy]

i benched for years my max was 130kg last year before turning to dumbbells..when i went for the change my wrists and foramrs couldnt hack half that.. moved completly on to dumbbells now and my body looks completly diferent.. best thing i ever did been 8 weeks now since i changed and im finding new muscles poping out here and their i never knew i had... defo wont be going back

[Panzerfaust]

Pain is an indication that something's wrong.

We aren't all suited for the same movements... so me personally I'd listen to the pain.

Increase mobility work, and step away from stuff that causes pain... regardless of who says the exercise is a 'must'.

Loads of champions never touch conventional lifts.

Do the things that feel the most productive.

Me personally? I don't have the thickest chest in the world, but it started to grow after I stepped away from the flat bench.

I am not built to bench heavy... and I wish I had figured that out a decade and a half ago.

My God you always have a way with words.

I have heard for years people shying away from BB benching and I had previously been doing more DB and felt much better doing it than BB. Bench press has always been my weak point and I know for a fact God did not create me to be a bench presser.

With that said, I always did good on Incline BB presses and DB. Something about it has always been good for me. One of my favorite movements. Incline flys, presses, just good movements for me.

[BgMc31]

I'm a powerlifter and if you look at most powerlifters they don't have the greatest chest development. Why, because the way we bench its more of a shoulder, lats, and tricep lift than a whole lot of chest. Because of this we do a lot of dumbell bench incorporated in our routines (at least the one's I know). So if you aren't worried about 'benching' a lot, dbs for the win!

[maxwkw]

I'm also a powerlifter, and right after I do my bench press workout I then move on to db's, I can use them in higher rep ranges without shoulder issues, and I get better pec stimulation from db's. If you aren't looking to bench press heavy for competitive purposes, and your shoulders are iffy just stick with db's

[Tony Stacks]

I to am not meant for flat bench. I'm simply not good at it and it seems that I never progress.
I slowly made the switch to DB chest exercises starting with incline DB and noticed the change immediately.
I also noticed that I have much better control over my form with DBs. I also have trouble building my inner chest and DBs are really starting to help.

Just my 2 cents. Great read.

[songdog]

DBs with your hands holding them at a 45 degree angle.Will lessin the stress on your rotorcuff.I seen a viedo on this.Hope this helps.

[l2elapse]

bbell for strength dbell for aesthetics imo

[jcp2]

I would figure out why my shoulder hurt. The "bad shoulder" and "bad back" are usually just some sore of weakness. I used to have tremendouse shoulder pain when i was a 350 bencher, and none when i was a 450 bencher. Standing overheads and about 8 sets of rear delts a week fixed that as well as learning how to bench so i did not resemble a wet noodle on a bench. If you are looking for purely aesthetics, the barbell incline i always felt was the best exercise, but that does not mean you are all better now because their is no pain. Chinups with various grips are good for shoulder health as well.