Barbell Bench Press VS. Dumbbell Bench Press | WHICH BUILDS MORE MUSCLE?
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- Опубліковано 24 кві 2016
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Welcome to another episode of myVERSUS SERIES! Last time we compared the SUMO DEADLIFT VS CONVENTIAL DEADLIFT and after reading all your comments, next up is the barbell bench press vs dumbbell bench press to finally answer the question of “Which exercise builds more muscle?”
When it comes to building a massive ”full” chest, I highly doubt any of you care what exercise you need to do, or how much weight you need to lift, just as long as it works. For men, our chest is the first thing we want to go through the door when we enter a room because a massive chest displays power and confidence! Yes, genetics will play a role in the shape of your chest, but we can always work on enhancing the “size” of your pecs by training them properly.
But before we begin, let us talk about the pectoralis major and pectoralis minor. The pectoralis major is the large fan-shaped muscle covering the anterior rib cage. This muscle makes up the entire visible portion of your chest and is actually split into two parts, the clavicular head and the sternal head. The clavicular head is the smaller, upper portion of the pec major and originates on the anterior surface of the medial half of the clavicle and inserts on the lateral lip of the bicipital groove of the humerus and anterior lip of the deltoid tuberosity. The sternal head, which is the larger lower portion of the pec major, originates on the lateral aspects of the manubrium and body of the sternum, the upper six costal cartilages and the aponeurosis of external abdominal oblique.
The action of the pectoralis major as a whole, so both heads working together, is to adduct the arm and bring it medially across the chest, so think of a chest fly, as well as medially rotate the arm. The clavicular head flexes the arm and the sternal head extends it and extension of the arm by the sternal head can only occur if the arm is flexed; the sternal head cannot hyperextend the arm.
Now, the Pectoralis Minor is a small, triangular muscle, which lies beneath the pectoralis major. It originates from the anterior surface of the 3 - 5 ribs and inserts on the coracoid process of the scapula (which is where the short head of the bicep brachii originates, which we talked about in the dumbbell bicep curl vs the dumbbell hammer curl article). The function of the pectoralis minor is the depression and downward rotation of the scapula, which is another way to say roll your shoulders back and retract your scapula.
All bench press variations, which include the dumbbell bench press and the barbell bench press, work the pec major. This is because when you retract your shoulder blades, the pectoralis major is stretched and as your arms move closer to your center, the muscle shortens. Also, even though you may not feel them, stabilizers in the area are working just as hard as the pectoralis major. These stabilizers are your deltoids, rotator cuffs, spinal erectors and transverse abdominis, and they are activated to help maintain body stability and balance throughout the movement.
The Barbell Bench Press
Now that we have a better understanding of the pec major and pec minor, let us talk about the barbell bench press. The set-up for the exercise is to lie on a bench with your feet flat on the ground, knees pushed out and your shoulders retracted. To maximize your strength on your lift you will want to adjust your positioning on the bench so that you can arch your back while keeping your core tight and butt on the bench. Once in place you will then lift the barbell, typically with your hands slightly outside of shoulder width apart, and proceed to lower it to your sternum and then push through the movement with your arms while driving your feet into the ground to return the barbell back to the starting position.
But why is there so much set-up time for the barbell bench press? It is because the sole focus of this movement is to lift as much weight as possible. Of course you will also stimulate your chest for muscle growth, but there are some limiting factors here that you need to be aware of.
The first one is range of motion. When pressing a barbell, your hands are locked in a single position on the bar.
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This series is getting intense! Leave those comments below for future VERSUS suggestions! If you missed any, click here to see the rest! ua-cam.com/play/PLacPhVACI3MNwwM_EgqLrM6B69N_8uiVE.html (FULL 12 WEEK PROGRAM --> muscularstrength.com/twelve-week-transformation-challenge)
Hi Scott Herman great video about the Bench Press, I got question about resting your body and the how many days 💪👍
would like to see chin up v/s pull up
+Lawson Machado oh great idea!
+Matthew Mora 24 to 36 hours for each muscle group to train it again!
Thank you for responding ✌💪
I switched to dumbbell bench press, and even though it’s technically less weight I feel like I’m getting a better workout. Also I don’t feel the same shoulder pain as I do with the barbell press. Great video as always!
Same here. My chest is better engaged with no shoulder pain.
probably going to do the same, you get a better stretch!
so do u prefer dumbbell or bench press?
@@joypablo4780 dumbbells
It’s interesting hearing people say this because honestly at least on the flat bench dumbbell bench I don’t feel my entire chest as much. It just feels like I’m stimulating more of the upper chest. I have an entire chest imbalance and the one arm dumbbell press is my only way of fixing it
Guys, he explains at 8:40
Your Welcome
LOL what a joke
Thank you.
Thanks!
😂😂😂🤣🤣🤣🤣
Thanks in 2019🤣 geesh
imagine caring about somebody’s accent so much that you spend time complaining about it whilst they’re trying to help you for free 😕
No kidding. I bet these little children that make fun of Scott’s accent wouldn’t have the bag to square up to ANYBODY and make fun of them in person.
Most all my friends r bigger then this guy # service but I'm almost at this guys fitness and my job is physical labor
Just focus on the baaaaaaa
I think the accent sounds pretty friggin bad ass he kinda reminds me of my cousin vinnie from Boston
Hahvahd Yahd Hahvahd Yahd
I was confident in my self and my future when he used the 40 pounders. then he pulled out the 120s, and i felt ashamed. great video.
I usually work out with 40 pounders. I do sets of about 10 or 15 reps
When I started training I could barely do 30s. Now a year later I can do sets of 8 with 70s. Keep your head up, also you dropped this crown king !
I am in 9th grade and I use 50s lol
@@johnhall7215 what point are you making?
I finally worked my way up to the 50’s after struggling with the 20s at first. Im still happy about it because I’m a small dude lol
Translation:
Ahm = arm.
Bah = bar.
Fah = far.
Bah-bell = barbell.
Hotter = harder.
Ahch = arch.
Stawt = start.
Pots = parts.
😂 he talks like an old jewish lady from new Jersey.
hotter equals harder, indeed
+Marcell Lovas haha...😂
+capoman1 You forgot pots = parts. lol
+capoman1 You forgot:
Ahch = Arch
Stawt = Start
He is trying to help us through his informative videos and it's embarrassing to see so many of you mocking him. Thanks for another great video btw. Keep it up.
joukcrew03 Baaaahbell
Waaaaahht paaaaahht was your favorite of the video?
It's light hearted, I don't think people are discrediting him.
Busting balls is something a primitive species of modern day man once enjoyed doing. They had thicker skin allowing them to take it and dish it out as well. Rumors have it that this superior species still walks the earth today.
I wont mock him but he took the slow road to China when a stop at the Quickie Mart would do fine.
I'm like a sponge taking all these videos in. I went from 155 to 168(Minimal fat) taking advice from your videos. I can feel myself getting stronger and the best part is when distant family notices how big you've gotten. Keep up the great work Scott. Appreciate it!
I enjoy dumbbells much more, especially since most of the time I am at the gym by myself and its much easier to drop the weight if i feel like im going to fail.
Do BB BP in power rack then
I honestly might try next time I go to the gym. Last time I was by myself I almost wasn’t able to lift it and if I failed I would’ve had to roll it off me, which would be embarrassing.
Alexor not all gyms have that sadly...
I agree, I can always do a long static hold instead of asking someone for a spot if I go to failure
I prefer the bahbell 👌🏾
How can y’all not understand him? I’m from San Antonio tx and I understand him perfectly well, and the dude knows what he’s talking about. If I had the money I would definitely get one of his programs. And 2 million others like and understand him. Keep it up Scott , your my go-to UA-cam channel when I need to know proper form on a exercise.
Thanks man! People just like to talk smack! Btw, my app is MuscularStrength and you can access all my programs and meal planner for $8. You can definitely afford it my bro and will be happy you joined us! 🤗🤗🤗🔥🔥. Either way, i hope you keep watching my videos and making gains!!
@@AriaAsgari that and in america, some people are just more inclined to put you down because of they're own insecurities lol
@@heshamaldhahiry95 haha exactly.
Keep up the good work, love the accent!
@@heshamaldhahiry95 That's a universal human trait. Regardless, noticing an accent is hardly putting him down. Most people like New England accents.
How do I rotate the aahm
Sitting in a waiting room, I read this and I just burst out laughing. Fuck!
lmao
+TheCr3w hahaha awesome :-D
+ScottHermanFitness ahhsome
+harman singh he speaks perfect english
I really learned a lot from this. I've been working out for years and I've always felt the dumbbell press was more beneficial than the barbell press for muscle growth, and you just confirmed that. I do realize it's always a good idea to include both for an all around good workout. Thanks Scott.
Scott, you've got some incredibly informative and impressively high-quality videos. They're playing a pretty decent role in me successfully entering the world of weight lifting! Thanks!
Love the series man! Great work!
I can really feel the difference in my chest today after doing the dumbbell bench press the way you do in this video. Lowering the weight slowly definitely makes a huge difference.
Thanks
Watching this makes me realize I need to go back to anatomy class. Appreciate the video and the in-depth answer!
Great video Scott. Really helped me answer the question as I have trouble with my AC joint on BB. I switched to DB and don't hurt anymore and really enjoyed learning more of building a bigger chest and staying safe.
I'm still waiting to find Scott's character in Fallout 4 so I can learn how to rotate my arrhhmms
+TheMrFaceslasher loololololol
Aammmms
The letter 'R' is nonexistent with his accent.
+SiSenior And Chinese language
TheMrFaceslasher check south Boston police station
The variation of dumbbells is extremely useful for a small person like me ua-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 But the dumbbell size being large it's hard to do certain exercises like deadlift ( I have to have my hands and legs a bit wider to accommodate the size of the DB )Otherwise happy with the purchase. No excuse not to lift weight when it's snowing outside.
I still remember watching that "Lift Off" tip back in your first Chest video -time flies! Love your channel Scott and what it's become, me and my partner both appreciate your videos. Cheers
Scott, you are a great role for young body builders. You keep talking about proper form and range of motion, which is awesome. Most of the channels on youtube have giant guys lifting stupid amounts of weight with horrible form. I wish I had something like this when I was younger and started lifting. It was all trial and error. An error in weight lift is painful and sometimes life long cost you have to pay. Nice you see someone teaching weight lift the right way. Keep up the good work.
This is one of the most educational fitness videos I've ever seen. The way you talk about these body parts and don't cut the film once over like 3 minutes is insane. You clearly know your stuff! I wanted to stop by to see what your videos were looking like and good lord you've taken your game to the next level. (I'm a fan of yours from the RW and follow you on ig) Congrats on hitting 1mil.
one question... what's a ba bell? lol jk man I love the way you say it. you the man!
Scott, great video! I definitely feel more stretch and chest activation when using the dumbbell variation. Could you do a video on Barbell Bent Over Row VS. Dumbbell Bent Over Row?
Thanks for the tip on lift off. I had this issue but didn't know there was a so easy solution possible. Once again thanks Scott 😊
Great information bro, defo take that into my next chest session. Just came across your channel, looking forward to making my way through your videos and picking up tips 💪
This is what I needed to know! I have been struggling with bench press since my dominate arm will take over during the lift. This will definitely help bring both arms to the same strength level over time. Also, I love the knee push to get the dumb bells to the correct location to prep for the lift. Every time I watch one of your videos, it destroys the improper lifting techniques that I was told to do at a young age. Thank you for correcting my form!
Biggest tip I can give you is go to how reps feelon your weak arm not your strong arm, what I mean is if your weak arm is tired but your strong one isn’t, stop, let your strong one lag behind a bit to allow the other to catch up
Can someone tell me what a baa baa bench press is? I want to try this exercise but I cant find anything about it on google.
Best comment ive read on any website about anything ever
iHeartCoolStuff YOU LITERALLY MADE ME FUCKING DIE LOL XD
The Baa Baa Press; a chest workout done by laying on a sheep instead of a bench. Much more core stability required to do this exercise.
thomas common hah
hahahahahah im high and im gying of laughter. HAHAHAHA
Awesome video where you not only describe what to do but also how to do it in terms of shape! Your tips also align exactly with what I do in my workout!
Excellent video, definitely worth watching the whole video start to finish. Good work Scott!!
awesome video, you explained a lot. mush needed.
Baaa bell ScottHermanSheepFitness
+MONKEYDUDEGT323 lololololollo too funny :-D
is he from boston?
+dominicansharingan Is the Pope Catholic? :)
+MrTw2009 you didnt have to be so sarcastic lmaoooo
What do you expect? I am from Boston too. We invented sarcasm ;)
man I have been struggling with the scapular retraction for so long and I think i have found the most practical method. Thanks Scott, cool vids!
Amazing stuff Scott. This is exactly the stuff what was missing and extremely wanted. Love your work. keep up the good work.
And I'd also like you to compare AB PULL DOWN VS WEIGHTED SIT UPS. THANKS
Great video man, answering a question I've been uncertain of for long. Recently I've only been doing the dumbbell bench press, and I actually press more weight there than with the barbell.
Same
+CrazyZigg1 could be that because your hands are not locked in one place you are better able to position yourself for a max lift. I too have a hard time with BB bench press. Much easier to retract shoulder blades and go with DBs
LOL! Did he say everyone will be admiring your "Chesticles"? Can't stop laughing.
Wow,awesome article and i really learned a lot and i am 73 ! I love to workout though and fight mother nature and time,many thanks to helping me learn a little more than i did since i only have room for dumbbells.Thanks again Scott !!
You still going?
@@Ken-no5ip Still going strong and am now 78...
Great stuff man. Glad I found your channel. I started with DB bench 1 week ago and Ive noticed gains already and today I used your method to set up, thanks !
One question, is there any truth in the statement "barbell bench is more of a back exercise than chest?" thanks
Greetings from Brasil!
Dumbell are better than barbell because there is not the letter R
+Free Man What
baa-bell
Wtf?
berberian nigga wut
But they both have 2 b's.
Scott Herman been producing the most informative videos since day one. I salute you on a daaaaaaaaaaaaily sir!
I love the bahhhbbell bench press
Great video. I have been struggling for years figuring out how to set up the dumbbell press properly. Thanks!!
Great information in this video, I've been wondering about this for a while and you clarified it very well, thanks so much!
Probably your best video to date. Great job on this one, man!
+John Matrix Thanks John! Means a lot! How is your training going? Doing my 12 week program?
I follow a Steve Reeve's full body 3 day split now. Have anything sort of like this? I'm getting good results from it.
" now that we have a better understanding of the pec major and pec minor.."
Dude i didn't understand a word.
😂
"Cool but is Dumbell or barbell better" 😂
Very very very helpful!!! Thank you this is what I was looking for all these years!!!!!!
This is very informational. Way better than I thought it would be. I often get scared to stray away from the couple of fitness youtubers I watch, because I often stumble across the "bro-scientists" or whatever. You gained another subscriber. Keep it up 👍
What's up with new accent or am I tripping
+TheSPORTS504 i guess it gives him a brand so people will correlate the accent to his channel
hahahaha bahhbell
For real? Wtf happened to his voice?
+TraumaER he droped a dumbell on his throat.
+Dan Matrix Show lol
Sooo to people who dont give a shit about the anatomy.. video starts at 3:45
Dudleif thank you.
Dudleif thanks bro. could give a fuck about that bullshit he was babbling about
ive seen urvideos regarding obliques and rectus abdominus sir. and i must say u rock. im working my progress in silence. thanks for your tip.
Loved the Standard Curl vs. Hammer Curl. I'm a newbie these are very informative, and I appreciate your knowledge, and this Vs. video is great too! Moving into the dumbbell press, thank you!
Brother do both because both work different muscles atleast keep 3 variations like strict curl,hammer and preacher curl
Been watching yer vids for years and I just now noticed yer accent.
He changed it
+Dan Lee yeah man. I hid it from youtube since 2009 but decided to stop hiding it. I talk about it in my 800,000 subscribers video
+ScottHermanFitness When you have to focus on showing the movement, you stop dropping the R's from your words. This tells me that it takes mental effort to drop the R's and therefore reveals this is not your real accent.
+ScottHermanFitness Nice to see you exposed you MA roots. and for the people that think its more mentally challenging needs to come to MA and see our accent is how we speak normally. its more mentally challenging for us to try and disguise it. Love your vids with all the technical info.
+ScottHermanFitness Nah you were saying "arm" with an accent before 2:19
Holy shit the anatomy is reaaaal
Oh man this is one of the most informative video about weightlifting ever!
I found this video very informative, thanks man! 💪
Can you please say, "EHHH, I'm walking here!"
:)
10:19 broke accent saying "powerlifting"
love ur vids man, very informational, lots of detail, you even go over things you covered in the past if it's relevant to current vid, amazing, thanks
Fantastic video, thanks for being so thorough Scott
I agree.. Dumbbell is the best to build the chest bigger pretty fast.. .
Front vs back squat or reverse grip vs regular grip pushdowns
+Kyle Dawson lots of people requesting front vs. back... will be next most likely! How is your training going? need a new program? muscularstrength.com/twelve-week-transformation-challenge
Great video, thanks for sharing!
Awesome channel! Love your videos
I love this dudes accent
i have gotten much more results from dumbbell bench/incline, strength and size wise.
yeah I've recently added it to my workouts and its a lot better than just going all out on the bench press
This the video I was waiting for. I been wanting to know which is better! Thanks bro! This helps a lot.
I'm so excited !! thanks you very much for making this lesson. I'm not good at english much. You had chosen dumbbell in this clip and do this again with other VS clip please. Thank Scott
Dude your sudden onset of a thick boston accent is ridiculous lmao
Pull ups vs Lat pull downs
Pull-ups for sure
+Taze Wezq they have different benefits. When it comes to pull ups, you stimulate more groups of muscles than lat pull downs but you are not able to adjust the intensity. In contrast to that, lat pull down is more flexible in weight so you can work out with the right weight for you and it's better for targeting a certain group of muscles. Also it's easier to restrain the force
+권순욱 pretty knowledgeable korean dude
+권순욱 im 70kg's and i can perform lat pull downs with 70kg perfect form for 9-10 reps, but i cant do more than 5 pull ups in a row, maybe 7 if i get lucky.
ooo good one
Awesome video Scott very informative i will try this method keep them coming 😊
Excellent job. I've always been a bench press fan. I think I'll modify that thinking. Thanks a lot.
*Johnny Cage just gave some useful advice!! :D*
😂😂😂😂😂😂😂😂😂
Did Scott just recently develop his Bahstin accent or was I just missing it for years?
Thank you Scott, very useful video.
I have watched many videos on the best technique to build the muscularity of pecs, this is definitely the most informative I have seen in a while. good going!
Okay... am I the only one who heard him cycle through at least two different accents all throughout the video? Lol
oh man! He had like a new yorker accent, chicago accent, irish, staten island trash, white accent, boston accent... it was so weird!!!! lol
He's probs lived in a lot of different places
He had no accent in his older videos ot is very weird
@@chrismitsven8544 It's because originally he tried much harder to HIDE the Boston accent... but then has since stopped doing that because it's idiotic and now (and back in 2016) he's a lot more natural.
I think this was probably filmed just when he decided to switch back to his natural inflections of speech so occasionally lapses between bah and bar, etc.
Thorough.
Hey Scott thank you very much! I learned from your video. Keep going my guy!
Thank you Scott, will do it today, getting ready to hit the gym in a few minutes.👍
What's a bahbell?
Has someone just deleted the letter R from this guy's head.
Ahm
Paaaht
Baa Bell
+Li Sp V Bruhhhhhhhh. I swear I was thinking the same thing. hahahah
is he from Boston?
1 Rep P Aahs
+Zaghloul Mbamba Boston or New Yaak.
+Reaper Phenmenom obviously Boston. We New Yorkers don't speak so exaggerated.
Very informative video. Thanks Scott
You mean "infahmitive"
your videos are GREAT! I learn so much from you, thank you!
I get it, R = Ah
Noob you mean aa=aa
Because of the greater range of motion and because both arms work independently I believe the dumbbell is superior to the barbell in any bodybuilding exercise. You can also change exercises on the spin to super sets, like going from a bicep curl into a tricep curl, to a hammer curl back to a tricep curl and then a bicep curl again - plus it keeps your body guessing what you'll be doing next because you are not stuck to a predictable routine. You can go from lateral raises to front raises to posterier raises or even bent over flies. With the dumbbell bench press you can press the dumbbells together at the top for an extra flex, Shoulder press you can alternate the direction your palms face, with forward raises you can change the direction you lift, I like to do the last set wide.
With what exercise can a barbell be better?
And it doesn't take 14 minutes to read your post making summing it up well
True. But observing the correct form is a must for beginners and the video needs to be watched for this.
Jack very interesting your post. I like dumbbells a lot... as a matter of fact I own dumbbells but don't own any barbell... I think a disadvantage of the dumbbells is that it's not common to see 100 lbs dumbbells..So as you get stronger it comes a point where you are better off by using barbells.. Additionally, I was reading on another forum that doing squats with dumbbells is not as beneficial as doing them with a barbell.. is that really the case? God bless you.
Annynick C That's a good point about the 100Ibs dumbbells, they're not common despite most people being able to press them and heavier. A guy was saying a few days ago they didn't get much gains from DBs doing flat bench but got fast gains after starting with a Barbell, said the weight went up fast and that it recruited different muscle to DBs.
When I say DBs are superior in every exercise I have to say Squats and Dead-Lifts are the exception, not just for the strict ROM but also to maximise the weight. I cannot see any advantage or point to doing Squats with DBs if you have a barbell as an option.
The sensible thing to do is use both DBs and barbell when possible to hit the heads in more ways.
An advantage of DBs in some exercises is when doing drop sets and super-sets. It's easier to have multiple DBs loaded with different weight than barbells.
Having only used DBs, you'll have stronger stabiliser muscles than people who prefer to use barbell. You'll also find going to the Barbell feels more pleasant because it's conveniently racked and needs less stabilising muscles - but of course easier means not as good because we want strong stabiliser muscles. It enables more weight to be lifted and makes the body overall stronger, particularly providing everyday functional muscle.
I had to do a lot of overhead bolt placement the other day using a spanner in one hand and grips in the other. While doing it I was thinking all those DB raises at every angle possible and the shoulder press helped me a lot here.
***** Squat isn't for everyone, though I agree it's the daddy of all lifts along with deadlifts then OHP.
The first two of these can't be done with dumbbells so you're right.
very informative I learned some stuff. trying going lower on dumbell tonight thanks scott :)
Amazing video, thank you Scott
This dude randomly slips into a boston accent for a second and then canadian lmao
like nigga pick an accent god damn
it splits into two paats
excellent video man! nice explanation
I like your videos mate. It teach a lot.
Bah bell i cant breath 😂🙈😂😂😂😂
+Spongebob xD!!! lolololol muscularstrength.com/twelve-week-transformation-challenge
+Spongebob xD!!! BAh BAH bell
You broke your accent at 2:19, "arm" sounds much better without the accent.
Lmao oh yes sally
😂
his accent is god awful. Glad someone caught that and called him out.
+randomdude1191 jesus christ this shit is hard to listen to. good info but fuck man be yourself
dafaq man now I cant concentrate on what he's saying focus is completely on the accent :p
Honestly this video is really helpful for me even after 6 years thank you man .
Great series, keep them coming!!!
When did this guy get a Boston accent? 😂
thats exactly what I said
all kinds of aaaahm gainz
+Danny1143 wicked big
Brilliant video. Very informative and superb explanations. You are getting very good at this Mr Herman 😜💪🏻💪🏻💪🏻
thanks a lot man!!! your videos are great
Why the fuck is everyone in comments hating on his accents? You should not judge anyone....
+MopTopRock huh? bitch
so im too lazy to watch the video, which one builds more muscle?
***** thanks
lmao
+Aryan Brotherhood u are the MVP
But without watching the video you miss the bonus tips. The second tip about no spotter might help you be safe Sham.
***** ive seen most his videos, you should have a spotter as long as they dont do all the work
Thankyou very clear. I learned so much. Can't wait to apply it in my workout.