barbell vs dumbbell bench press

[stillflabby]

I know I've seen this discussed here before, but I can't for the life of my find it now. Sorry if this is an exact repost.

I see these workouts that utilize a flat/incline/decline barbell bench press. I personally prefer a dumbbell press. I feel like I get a better workout. Can I substitue a dumbbell press in place of all barbell presses? Or does something extra happen with a barbell press you don't get with a dumbell press? If so, I think it might be a good idea to throw in a barbell press on occasion just to mix things up a bit.

any thoughts?

thanks

[MansonOzz]

DB press requires more stabilization muscle usage, and also makes each side work independently, and therefore will build up your chest better than BB bench alone. Likewise, you can go heavier with BB than DBs because the bar stabilizes itself. The best idea is to alternate and/or do both.

This should be beneficial, it shows which exercises produce the most muscular benefit:

CHEST
Pectoralis Major % iemg MAX
decline dumbell bench press 93
decline bench press (olympic) 89
Push-ups between benches 88
Flat dumbell bench press 87
Flat bench press 85
Flat dumbell flys 84

Pectoralis Minor % iemg MAX
Incline dumbell bench press 91
Incline bench press (olympic) 85
Incline dumbell flys 83
Incline bench press (Smith) 81

SHOULDERS
Medial Deltoids % iemg MAX
Incline dumbell side laterals 66
Standing dumbell side laterals 63
Seated dumbell side laterals 62
Cable side laterals 47

Posterior Deltoids % iemg MAX
Standing dumbell bent laterals 85
Seated dumbell side laterals 83
Standing cable bent laterals 77

Anterior Deltoids % iemg MAX
Seated Front Dumbell press 79
Standing Front Dumbell Raises 73
Seated Front Barbell press 61

BACK
Latissimus Dorsi % iemg MAX
Bent over barbell rows 93
One arm dumbell rows 91
T-bar rows 89
Lat pulldowns (front) 86
Seated pulley rows 83

BICEPS
Biceps Brachii (long head) % iemg MAX
Biceps Preacher Curls (Olympic Bar) 90
Incline Seated Dumbell Curls (Alternate) 88
Standing Biceps Curl (Olympic Bar/Narrow Grip) 86
Standing Dumbell Curls (Alternate) 84
Concentration Dumbell Curls 80
Standing Biceps Curls (Olympic Bar/Wide Grip) 63
Standing E-Z Biceps Curls (Wide Grip) 61

TRICEPS
Triceps Brachii (outer head) % iemg MAX
decline Triceps Extensions (Olympic Bar) 92
Triceps pressdowns (Angled Bar) 90
Triceps Dip Between Benches 87
One-Arm Cable Triceps Extensions (Reverse Grip) 85
Overhead Rope Triceps Extensions 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip) 82
Close-Grip Bench press (Olympic Bar) 72

LEGS
Rectus Femoris (Quadriceps) % iemg MAX
Safety Squats (90 Degree Angle, Shoulder-Width Stance) 88
Seated Leg Extensions (Toes Straight) 86
Hack Squats (90 Degree Angle, Shoulder-Width Stance) 78
Leg press (110 Degree Angle) 76
Smith Machine Squats (90 Degree Angle, Shoulder-Width Stance) 60

Biceps Femoris % iemg MAX
Standing leg curls 82
Lying leg curls 71
Seated leg curls 58
Modified hamstring deadlift 56

Semitendinosus % iemg MAX
Seated leg curls 88
Standing leg curls 79
Lying leg curls 70
Modified hamstring deadlift 63

Gastrocnemius % iemg MAX
Donkey calf raises 80
Standing one leg calf raises 79
Standing two leg calf raises 68
Seated calf raises 61

[stillflabby]

WOW, what an awesome bit of information.
Where did you get this information? Can I view the original article? I'd love to see how they setup this test.

[TFairbank]

That is some interesting data. Easier to customize a workout knowing that knowledge.

[Xenos]

Wow nice table Officer Ozz...really usefull
wheres does it comes from??

O/T : just changed my avatar, how do you like it guys [img]/forum/images/graemlins/tongue.gif[/img]

[stillflabby]

[ QUOTE ]
O/T : just changed my avatar, how do you like it guys [img]/forum/images/graemlins/tongue.gif[/img]

[/ QUOTE ]

Hey, that's me!! OK, maybe not. but I like.
I need to come up with one.

[littleamazon]

Xenos: great avatar!!! LOL
MO- awesome list man!

Amazon

[XenoWang]

Manowar, power metal at its finest.

[Xenos]

Heheh nice XenoWang is was wondering if anyone would know where i took it [img]/forum/images/graemlins/laugh.gif[/img]... Great Power Metal Indeed