DB chest press vs bench press for chest development

[Beez]

Hi all.

I've been reading online trying to figure out which is better for chest development and strength, db chest press or bench press.

I'm currently able to do 80,90 and 95kg for 10reps on bench press and 60kg for 3 sets of 10 on incline bench.

When doing DB chest press I use 30kg DBs for 3sets of 10 followed by incline DB press with 27.5kgs 3x10 and incline flys using 12.5kg DB's for 3sets of 10.

which do you think is better for chest development and strength?

Cheers

Beez

[Leeroid]

They are both great exercises. You should alternate between using dumbbells and barbells to keep your training fresh as your body gets used to doing the same exercises for an extended period of time.

 

Dumbbells's advantages are the fact that you can identify whether one side is stronger than the other easily as the stronger side cannot compensate for the weaker side. You can also adjust the angle of the hands to target a different area of the muscles and put less stress on the shoulder joints by facing your palms together. A greater range of motion can be achieved if you are flexible enough. Another advantage is that if you are working out solo and have no spotter, you can simply drop the weight if you fail whereas with a barbell, there is a risk of getting trapped under the barbell.

 

WIth a barbell, you can use more weight overall as less effort is required to balance the weight. This provides more stimulus for the CNS and you can argue that translates into more muscle. The barbell bench is better for strength gains and it is the standard exercise for assessing upper body strength. There's nothing more impressive than seeing someone in the gym benching 3 or 4 plates a side.

 

You can use both in the same workout, for example starting off your chest workout with barbell bench press. Then go to incline dumbbell bench presses or vice versa.

[Beez]

Would me doing barbell bench, incline bench, db chest press and db incline all in the same workout me too much on my chest?

I also usually do dips and tricep pull downs and close grip bench for my triceps on a chest and tricep day

[Leeroid]

Would me doing barbell bench, incline bench, db chest press and db incline all in the same workout me too much on my chest??

LOL had to laugh at that.

 

Seriously though, what matters is total volume and what you can recover from. So if you did 5 sets of each (20 sets total plus any isolation exercises you might do), that might be a bit too much although if you had Arnold's genetics you'd be sweet.

 

I'd say it'd be too much but you can try it if you want and see how you respond to it.

[Beez]

Haha good point. I guess i could alternate weekly between DB and barbell. I currently do chest and triceps once a week so i have a full week for them to recover. I have 4 weights days and 1-2 cardio days a week

day 1: chest and triceps

Day 2: legs

day 3: cardio

day 4: back and biceps

day 5: shoulders

day 6 if possible is cardio

[Leeroid]

Up to you but I'd stick with one for about 4 weeks at least and when you feel your body is adjusting to it and you're no longer getting sore the day after, switch to the other one.

[Beez]

Ok will take ur advice on board and give it a go

[Pseudonym]

Are you angling for a Most Valued Member badge, Leeroid?! Some good advice being given today.

*clapping*

[Leeroid]

Are you angling for a Most Valued Member badge, Leeroid?! Some good advice being given today.

Na not really interested in one lol.

 

I usually refrain from answering questions as I don't want to be seen as the noob that gives other noobs advice. But I had nothing to do all afternoon so thought I might as well. Thanks anyway

[Pseudonym]

I think you're well past being a noob now, bro!

Anyway, a lot of our members seem to be in lurker mode at the moment, so your posting is much appreciated.

[Beez]

There has been some good advice given to me in order to maximise my training and diet so im happy to of joined this site

[DCYPL]

This is my chest workout that seems to be working. Slowly, but working

Barbell Bench - I got till I cant then immediately pick up some 20 - 25kgish dumbells and fly them suckers real deep. They sound light, but they aint mannn.

Same again on the incline bench.

Then cable flies, real concentrated slow ones, then drop set half the weight and keep going till it burns.

If I can do a press up after doing this properly, I did it wrong. I feel it hits everything (all the chest parts) and gives enough growth-strength gains.

Number one rule? Form

[Peroxide]

Anyway, a lot of our members seem to be in lurker mode at the moment, so your posting is much appreciated.

*Lurk Lurk*

[Beez]

Heres the chest and triceps i did this morning with my trainer. Chest and tris are finished but felt so good 

 

 Chest and Triceps

 

Bench press 85kg, 90kg, 95kg x10

Incline bench press 70kg x10, 80kg 10x2

DB chest press 27.5kg x10, 30kg 10x2

Incline DB press 22.5kg x10, 25kg 10x3

Seat cable fly 18kg 10x4

Tricep pull downs 30kg 12x3

Close grip bench press 50kg 10x3

Skull crushers 25kg with ezy bar

 

Im going to be sore tomorrow but i love it

[x]

Technically any form of bench pressing isn't as great as isolation exercises to develop the chest area.

Bench Press consists of mainly activating your triceps and shoulders to push up the weight; depending on where your hands are positioned.

IMHO, you're better off with isolation movements for muscular growth in chest development.

Don't get me wrong you can still grow from benching, but their are better exerices for it. And if you love benching, by all means keep it in your program, but don't hover around it thinking its your main "muscle building" exercie for your chest.

[Gym rat]

The advantage  for when one is using dumb bells for bench press is like when you fail you can just drop them which is safer when one is training by them selfs.Unlike compare to bar bell for bench press which is bit risky when one is training by them selfs.The safe option to that would be is if you are going heavy for bench just get some random person to spot.

[BeastBuilder]

Have never seen anyone with good Chest development who didn't have a reasonable bench to go along side it ?

Just saying..

Why not do both ? DBs obviously use less weight so start your Chest session off with your BB and then do DBs for some extra volume.

 

[Optimass]

Have never seen anyone with good Chest development who didn't have a reasonable bench to go along side it ?

Just saying..

^^ This.

Compound movements win out on building mass - incline and flat // db and bb.  Give you enough combinations to build all associated muscles in pressing - and benching is essential to growing a thick chest as it activates a lot of muscle fibre.

However - I have found d/b dlies to be the best mass building exercise overall (but not on its own) - better to pre-exhaust the chest after 1 or 2 compound pressing movements and then smashing the chest with higher rep ranges on flies.

slow eccentric phases and a small pause at the bottom so you get a lot of stretch is what has worked best for me.  My training partners overall bench has increased about 20% since he started including them in his routine.  So all around its a good exercise to include.

Personally I prefer to do a d/bell move first as it allows your shoulders to grove naturally through the ROM and reduces the risk of injury (good for warming up).

12 - 18 sets on your chest is probably ideal - as Leeroid has pointed out - more doesn't ness mean more (especially if your natty).  4-8 sets is ample for auxillary movments (triceps) after a chest workout.  Building mass can be done more efficiently in 1 hour.  After that your avail test levels are depleted and need a recover. 

[maccaz]

 

Have never seen anyone with good Chest development who didn't have a reasonable bench to go along side it ?

 

agree

and vice versa too most the time

 

[Beez]

My chest is definately sore this morning

[Indigo1]

Have never seen anyone with good Chest development who didn't have a reasonable bench to go along side it ?

Just saying..

This.

Compound movements win out on building mass - incline and flat // db and bb.  Give you enough combinations to build all associated muscles in pressing - and benching is essential to growing a thick chest as it activates a lot of muscle fibre.

However - I have found d/b dlies to be the best mass building exercise overall (but not on its own) - better to pre-exhaust the chest after 1 or 2 compound pressing movements and then smashing the chest with higher rep ranges on flies.

slow eccentric phases and a small pause at the bottom so you get a lot of stretch is what has worked best for me.  My training partners overall bench has increased about 20% since he started including them in his routine.  So all around its a good exercise to include.

Personally I prefer to do a d/bell move first as it allows your shoulders to grove naturally through the ROM and reduces the risk of injury (good for warming up).

12 - 18 sets on your chest is probably ideal - as Leeroid has pointed out - more doesn't ness mean more (especially if your natty).  4-8 sets is ample for auxillary movments (triceps) after a chest workout.  Building mass can be done more efficiently in 1 hour.  After that your avail test levels are depleted and need a recover. 

Very insightful post, thank you!