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Dumbbell vs barbell bench weight, home tricep workout without weights - For Begninners

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Flye movements can certainly be included at the end of your chest workout for complete, well-rounded development, but heavy pressing movements with a barbell or dumbbells will always be the bread and butter of solid chest training. The standard barbell bench press has been a fundamental cornerstone in bodybuilding training routines for decades, and is often used as one of the key gauges for judging a lifter’s raw total body strength.
However, in this article I want to explain why the dumbbell is actually the superior choice if your goal is to maximize chest hypertrophy.
When performing a barbell press, the total amount of horizontal adduction you can achieve is minimized because your hands are locked to the bar and the arms are forced to travel in a straight up and down motion. Dumbbells, on the other hand, allow you to press in a natural arching movement that increases horizontal adduction and maximizes the total range of motion that the pec muscle moves through. Because barbell presses are a bilateral movement where both sides of the body must work together to move a single object, the stronger side will always compensate for the weaker side to a certain degree. Dumbbells solve this problem by allowing the body to work isolaterally, where each side must lift its own object independently without assistance from the other.

If you’ve been training primarily with barbells for a reasonable length of time and have already noticed this problem to a degree, try switching exclusively to dumbbells for a period of time to level the imbalance out. The increased range of motion and balanced development that dumbbells offer are the two major advantages you’ll get from a pure muscle building perspective. However, one added advantage as well is the decreased shoulder injury risk that dumbbells present.
Since you’ll be able to position your hands in a more comfortable way and move your arms through a more natural arching motion (in addition to the fact that the overall load will be reduced), dumbbells place less stress on those all-too-delicate shoulder joints as well. So, if muscular hypertrophy is your primary goal, dumbbells are going to be a superior choice to barbells because they offer an increased range of motion, balanced development across both sides of the body, and an overall decreased risk for injury. Some people will argue in favor of the barbell since it allows you to move a greater amount of total resistance.
Your pec muscles cannot experience the fact that you are pressing a 225 pound barbell in comparison to 90 pound dumbbells.

Now, I am certainly not saying that you can’t or shouldn’t perform barbell presses in your routine. However, from a muscle building perspective, it is not the objective amount of weight that you lift that matters the most; it’s how much overall tension you can apply to the muscle you’re trying to target.
If you want to include one after your dumbbell presses that’s fine, but I don’t believe you’ll be missing anything from a muscle building perspective if you simply exclude them altogether. Although dumbbells will force you to use a lighter overall workload, the resulting tension on the pecs is still going to be greater for the reasons previously discussed.

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