Is it more efficient to do barbell bench press or dumbbells to build up your pectoral muscles? As a bodybuilder, this is a question that you have certainly already asked yourself. To help you make your choice, let's look in detail at the advantages and disadvantages of each of these two variants on different aspects.
The weight used
On the criterion of workload used, advantage to the bench press with the bar.
You can push heavier with a barbell than with dumbbells, as long as both your arms are working together.
While there is no precise correspondence on the subject, a 100 kg repetition with one barbell would be equivalent to using two dumbbells weighing approximately 42 kg.
The bar variation is therefore preferable for those who practice strength sports such as weightlifting, powerlifting or strongman.
Stability
It is clear that the barbell bench press offers more stability than its dumbbell version. It is much easier to control the trajectory, which is ideal for beginners in bodybuilding who must learn the technique of execution.
On the other hand, the dumbbell bench press allows you to better use your stabilizing muscles.
As for stability, it all depends on your level and your objectives. The two variations of this exercise each offer interesting benefits.
The amplitude
On the amplitude side, it is the barbell bench press who wins.
This exercise allows for greater freedom of movement and a better stretch of the muscle. With its convergent trajectory, the dumbbell variant therefore optimizes the fiber recruitment.
However, be careful not to have too much range, especially if you are pushing heavy. You could injure yourself.
Practicality
It is easier to work with a barbell than with dumbbells, especially during the set-up phase.
Getting into a starting position on a bench with dumbbells involves mastering a certain technique so as not to lose too much energy. It requires balance and even the presence of a partner to help you.
In addition, the bar is also more accessible to implement intensification techniques like dropset or the rest break.
Prevention of muscular imbalances
On this point, dumbbells win.
In fact, the dumbbell variant favors a harmonious muscle development of your pectoral muscles.
Conversely, on the barbell bench press, it is common for your strong arm to work harder than your weak arm (which obviously cannot happen with a dumbbell in each hand).
In the medium term, this can create muscular imbalances and posture that will be difficult to catch up with.
To conclude
So who wins? As you can see, there is no perfect answer to this question. The two variants of this strength exercise have their advantages and disadvantages. They can therefore be integrated into your training program according to your level, your goals and your preferences.
