Barbell vs dumbell (presses)

[yungfaceb3]

For me, a naturally ectomorphic individual with long arms, barbell presses at all angles are much more useful than dumbells in regards to chest training. I am not knocking or refuting the abilities of dumbells and I personally use them frequently. I understand dumbells are not only important but neccesary for developing a chest of any quality, but for long armed naturally flat chested people barbells are so much better! Dumbells do offer greater rnage of motion and stretch pecs much better..and I can feel this difference, but correct form with barbells (which sadly..is extremely rare) destroys my pecs like no other. And for decline barbell....I know many people never do these anymore but let me tell you...these done properly BASH the pecs. Flat barbell puts the size and strength increases into overdrive and incline barbell is the fastest way to fill in the upper pec region. declines i don't do every workout but are great for finishing off the pecs and adding aditional mass!

[green22]

ok........sounds good

[Undecided09]

And for decline barbell....I know many people never do these anymore but let me tell you...these done properly BASH the pecs.

The upper chest is much more important in development than the benefit of declines....The upper chest creates the appearance of a more full chest, and magnifies separation between the upper and lower pectorals, as well as the separation between pectorals and delts....people don't lose contests because of lack of lower chest development, but lack of upper chest separation and size, now thats another story!

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[yungfaceb3]

your right..upper chest development is usually the are that makes or breaks a bodybuilder and is the primary area of concern with pectoral training because of its usually slower developing and lagging chaacteristics. But for simply putting oj pure mass of pectorals flat is king and decline is very helpful as well! I understand the importance of upper chest development, and I hit my upper chest hard with special focus..but flat is still king for overall chest development!

[jerseyboy]

I switch up between barbell and dumbbell. Dumbbell gives more definition. I still do declines.

[Undecided09]

your right..upper chest development is usually the are that makes or breaks a bodybuilder and is the primary area of concern with pectoral training because of its usually slower developing and lagging chaacteristics. But for simply putting oj pure mass of pectorals flat is king and decline is very helpful as well! I understand the importance of upper chest development, and I hit my upper chest hard with special focus..but flat is still king for overall chest development!

All true....I personally like flat dumbbells opposed to barbell, for the aformentioned reasons (range of motion, independence of the Pecs, stablizers, etc)...

[jerseyboy]

The problem with flat dumbells is it's hard to go heavy and hard to spot. Try grabbin some 110's and try to throw em back and lay down. By the time you've stabilized yourself you've lost a ton of energy. It's hard to find anyone in my gym that knows how to spot. I switch it up every couple weeks. Sometimes I just look at that flat bench and I want to go for my max.

[DSM4Life]

To each their own but as already said you should do both.

[Undecided09]

The problem with flat dumbells is it's hard to go heavy and hard to spot. Try grabbin some 110's and try to throw em back and lay down. By the time you've stabilized yourself you've lost a ton of energy. It's hard to find anyone in my gym that knows how to spot. I switch it up every couple weeks. Sometimes I just look at that flat bench and I want to go for my max.

Well I have, as most should, a workout partner, so no energy lost getting them off my chest....Furthermore, if you can't handle a weight on your own, your probably doing too much weight (I'm sure you can move it, just probably not with great form in this situation)....

9

[hobbs9963]

Flat dumbells is one of my favorites but agree with jerseyboy on the issue of a spotter. They have to know you really well. As far as best, i'm a fan of barbell incline and flies. Heavy as you can handle for 4 or 6 reps.

[jerseyboy]

Well I have, as most should, a workout partner, so no energy lost getting them off my chest....Furthermore, if you can't handle a weight on your own, your probably doing too much weight (I'm sure you can move it, just probably not with great form in this situation)....

9

My form is fine bro but thanks for the concern. I don't have the luxury of a partner and getting into position with 220 pounds of weight is alot different than just the movement itself.

[KZRSOIZE]

Pro's have trouble preparing for chest exercises with dumbells and they handle them just fine, but they have the luxury of having their entourage with them.....I agree with you jersey, getting the dumbells (heavy 110+)ready does soak up plenty of energy and like you i dont have the luxury of having a workout partner with me at the gym. Lets be honest alot of time your better off without a gym spot, i had a cat in the gym spot me and i have no clue what the **$k he was doing.....anyhow i feel training heavy and alone the bells are the way to go but to each his own..

SORRY DIDNT MEAN TO HIJACK THIS THREAD

[Undecided09]

My form is fine bro but thanks for the concern. I don't have the luxury of a partner and getting into position with 220 pounds of weight is alot different than just the movement itself.

I didn't mean "you" as in you, i meant in general....Most doing dumbbells struggle to get it up because they break their elbows move the weight two inches, and go back up and call it a rep (i'm not saying u do this at all)...I see more cheating on Flat dumbbells, than alot of other exercises, and one of the benefits of this exercise is the range of motion, so cheating defeats much of the purpose (once again not you personally, im just speaking in generalities)....

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[timtim]

roll the weights from the rack to the bench, 1 deadlift up - pop ass back alittle to get the db's clearance room around the thighs - sit -pause and rest as long as you like. lie back, kick the db's up with the knees, get the dbs on your chest and go.

its not that hard.

[jerseyboy]

Tonite I started with barbell flat bench. 135 for 20, 225 for 10, 315 for 3, 225 for 10. Went over to the dumbbells and did incline 75's for 10, 90's for 8, 100's for 6.
I Did incline flies 3 sets up to 65's.
Decline barbbell 135 for 10, 225 for 8, 275 for 3, 225 for 8, 135 for 10.
Finished with upward cable crossovers
I was done in an hour and had a great pump. This is a typical chest day for me.

[Kennedy]

Nice bro I usually do the opposite....Dumbell Incline/Flat Barbell/Decline Barbell and some sort of fly/cables

[jerseyboy]

Yeah I usually try to do incline first but tonite I wanted to go for my max on flat bench so I made that first.

[yungfaceb3]

I used to start w/ incline dumbells, but the progress i made with this wasn't sufficient so I retreated to my old form of "classical" training in which I start with flat barbell, then move to incline barbell, etc. This works best for me. Today I did flat barbell X 5, incline barbell X 4, flat dumbell X 3, 15 degree incline flyes X 4, and then finished up with 4 sets of decline barbell! It felt great! Flat barbell hits most of my chest to begin with, then I hit upper with heavy barbell to help bring it out, then flat dumbells (optional extra doen "sometimes" for overall chest size/ strength) then 15 degree incline dumbell flyes so I can hit middle/ upper chest good and then finished with decline barbell to really blast the middle/ lower chest and pack on that extra mass and power to my pectorals!

In my personal opinion, flat barbell bench press is the best overall chest exercise, incline presses w/ eather bb or db are the most "needed" exercises for most people, and decline barbell presses are the most underated chest exercise!

[novastepp]

decline barbell utilizes the greatest amount of chest work. while incline the least. however in reference to bodybuilding, all are necessary. dumbells don't make me grow quite as much at barbell, but i still do them from time to time to help with shoulder strength and stability.