The Best Bench Press Variation for Chest (WINNER!)

There are many totally different variations of the bench press; barbell, dumbbell and machine to call a number of. That mentioned, is one higher than the opposite for constructing a greater chest? On this video, I’m going to pit all of them face to face in an iron face off problem. I’ll go over the professionals and cons of every model of the bench press train to land on one final winner in terms of your coaching.

That mentioned, we begin off with the dumbbell bench press. I’m utilizing the flat bench model of this train all through the video quite than an incline or decline in order that we maintain one variable of bench angle out of the choice. With the dumbbell bench press now we have the chance to weight the train fairly a bit, making it a superb possibility for progressive overload.

The difficulty nonetheless is the quantity of shoulder stability that’s required due to the unbiased movement of the dumbbells vs the fastened bar you employ in a barbell bench press. That mentioned, the mechanics of the press are even a little bit totally different. With the barbell bench press, the weights are wider aside and balanced equally round your arms in virtually a see-saw mechanics. The dumbbells have all of their weight distributed in a a lot smaller quantity of house (your hand) making it tougher to assist their movement.

Again to the dumbbell press nonetheless, you achieve some extra vary of movement right here that you’re not afforded with the barbell bench press. It is because the arms should not fastened on a bar and due to this fact can journey in direction of one another into adduction in direction of the highest of the motion. This further vary of movement does require extra management and time below pressure nonetheless making this considerably tougher than the straight up and down bar path of the bench press.

Don’t make the error of pondering that the adduction that does happen right here on this bench press variation is resisted nonetheless. Facet to aspect movement of the dumbbells on the high is just not altered by the downward power of gravity. You might really feel extra happening in your chest as a result of you’ll be able to actively contract your chest and really feel the squeeze because it does so. This simply isn’t occurring below any extra resistance and it’s one thing price noting since it’s one thing individuals level to as a bonus of dumbbell bench that basically is just not a bonus.

The standing machine press does offer you a better alternative to withstand adduction of the arms, however at a value. It requires an amazing quantity of core stability to counteract the push of the weights away out of your physique, and much more so, the sluggish return of the weights again to the stack. You probably have a weak core you won’t be able to match your true urgent power ever with this variation of a bench and can due to this fact be promoting your capabilities brief.

Even the laying down model of the machine cable bench is proscribed by the power to “curl” the load into place to even begin performing your reps.

The general winner turns into the barbell bench press. Although barely restricted in its vary of movement, it does permit for the best quantity of progressive overload and power constructing. You’ll be able to press as much as 20 % extra weight on this model than you’ll be able to the dumbbell model as a matter of truth. For those who had been looking for pure power, the barbell is the clear alternative for these causes. For those who needed a further hypertrophy increase you’ll merely bookend this train with one other that you could possibly do standing that will overload adduction extra considerably. My alternative right here could be the 3D crossover.

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