Dumbbells vs. Barbell: Which Works Best?

When it comes to maximizing muscle growth, there’s no question that you need to prioritize free weights. But when it comes to your choice of free weight exercises for chest, there are two main options: dumbbells vs barbell (ie, the bench press).

Today we settle the age-old debate over which style of pressing is most effective.

Team Barbell argues that you can use heavier weights while bench pressing with a barbell, and therefore the traditional bench press will build more muscle.

Team Dumbbell fires back that the increased range of motion, independent stabilization, and superior contraction with dumbbells provides a greater muscle building stimulus.  

So which actually works better?

A new study in the Journal of Strength and Conditioning Research pit the two methods head to head, and we finally have an undisputed chest day champion.

Here are their key takeaways:

Team Bench Press wasn’t lying about being able to use more tonnage. The men in the study were able to heft the heaviest loads on the barbell bench press – about 14% more weight than they could dumbbell press.

However, they were able to complete more reps per set and more total reps using dumbbells—a key driver of muscle growth.

The researchers also confirmed the amount of work done by the chest (the pectorals specifically, rather than supporting muscle groups in the arms or shoulders) varied depending on which chest press protocol the men used.

In other words, there is a difference between the two methods; it’s not just a matter of preference. One does provide a better stimulus for growth.

So which way hit the chest best? The barbell bench press or the dumbbell press?

When the guys benched using the dumbbells, researchers found they activated their pecs significantly more than when they used the barbell – even if the total pounds lifted was less.

Ladies and Gents, we have our winner.

 

 

Dumbbells Target the Chest Better

The major distinct advantage of the dumbbell press is that it features adduction of the humerus.

What that means in plain English -- When you press up with dumbbells, you have to bring your arms closer together, which increases activation of the pecs. With the barbell, that doesn’t happen—it’s just straight up and down, with the arms and hands remaining at a fixed width.

Barbell is still great if you want to move a lot of weight, but if your goal is pec development and building a more defined, more muscular chest, dumbbells are going to be the better play.

A few more reasons dumbbells edge out the barbell bench press:

• Dumbbells force you to use both sides equally, preventing muscular imbalances due to right or left handedness. With barbells, it is possible for one side to dominate over the other, doing more work and moving more of the weight.

• Dumbbells are easier on the joints. By allowing you to move each side individually and independently of the other, your body can make tiny adjustments it may need to ensure the movement is natural, comfortable and safe for your individual bio-mechanics.

• Dumbbells are better for athletes training solo – you’ll never need a spot, as you can “bail out” if needed. This allows lone lifters to test their maxes, train more aggressively, and fight for one more rep without fear of getting stapled to the bench by a barbell.

 

Bottom line:

If you want to build your chest, do your pressing with dumbbells.

If you’re interested in pure strength and putting up numbers, the classic barbell bench press is your jam.

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