Chest DB vs BB

[dutchpharma]

I grew up seeing those guys at the gym who didnt have much going on except a big chest and arms.In retrospect these guys were likely to look like this no matter what, but to this day I see these puffed up guys with the chest blown out and think to myself theres more to development beyond filling out your overly tight shirt.
I know a guy who buys all his shirts at least one size too small just to show off his chest and ive tried to explain there is way more than just putting up that bench press for 6 reps.
For true shape and development I find DB's to really be the ticket to defining the chest. Somewhere along the line I feel like some guys got a big chest confused with a properly proportioned and shaped chest.
So tell me HCU, in your opinion whats better for development? DB or BB?

 

[hwntime]

You mean to tell me that you don't wear a size schmedium lol I incorporate both BB and DB presses. DB's are great for building joint, ligament, and tendon strength and also helping to build your stabilizer muscles. It's a shame if you don't incorporate both into your routine.

 

[Poohbear]

For bulk BB for shape DB

 

[MindlessWork]

For bulk BB for shape DB

I switch up bb for db every so often as bb sometimes kills my shoulders.

 

[ChuckLee]

I also do both. When doing DB the strain is more focused toward the pectoral, so as you say it's good for muscle definition. Benching with BB feels more like a complete exercise like deads or squats, the ones you can't miss.

 

[01dragonslayer]

I agree with PoohBear on this one. BB bench for bulk with negatives and DB for definition as helps to work accessory muscle use.

 

[dynaglide1955]

do pre exhaust set db flyes then bench presses ...go to neck with lighter weight and really hits chest...

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[dynaglide1955]

Wider grip with elbows flared...not for those with shoulder problems...

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[green22]

I switch up bb for db every so often as bb sometimes kills my shoulders.

yup me too. lots of was to skin a cat though

 

[heavylifting247]

Mindless hit the nail on the head. I had some shoulder issues from the BB last summer and that set me back for a few months at least. Now, I switch up and try to incorporate both DB and BB in my routine. I find that DBs have more affect on shape and stimulate more of the overall muscle fiber mass for me than BB. However, BB always seems to equate an improvement in strength. My current is DB incline presses 4-5sets, followed by decline BB presses 4-5 sets, then incline DB flyes, then onto the pec deck/cross cable flyes. I usually switch things up at least once a month. So next chest day will = BB incline presses, DB decline presses, then do some incline flyes and onto some cable flyes (multiple variations to pick from).

 

[Gman13]

Bb has really done a number on my shoulders over the yrs so ive really went to db and chest machines and on occasion when playing in the gym with my nephews i will use bb.

 

[1977_Corvette]

I grew up seeing those guys at the gym who didnt have much going on except a big chest and arms.In retrospect these guys were likely to look like this no matter what, but to this day I see these puffed up guys with the chest blown out and think to myself theres more to development beyond filling out your overly tight shirt.
I know a guy who buys all his shirts at least one size too small just to show off his chest and ive tried to explain there is way more than just putting up that bench press for 6 reps.
For true shape and development I find DB's to really be the ticket to defining the chest. Somewhere along the line I feel like some guys got a big chest confused with a properly proportioned and shaped chest.
So tell me HCU, in your opinion whats better for development? DB or BB?

I was just going to start a thread about the same think. For my personally, without question DB's give me a far more defined chest compared to barbells, its not even close as ive trained chest using both for years. I will say that i prefer barbell incline though over dumbebell, db incline feels a little unnatural. I beleive the extra stretch and squeeze you can do wiht dumbells makes the difference. My issue is i still like hoping on the barbell and throwing 315 on everyonce in awhile, but now that im getting older barbell flat also seems to cause the most injuries for me out of any lift, its a dangerous lift if you go heavy. It actually sidelined line me twice last year mid cycle for about month each time, once my shoulder got severly strained and then i had a severe pec pull that f"in killed, i almost dropped the bar on my kneck, though it was a tear at first. So im done with barbell flat bench for good and keep wieghts moderate with barbell incline and go for higher reps

 

[HoRRoRT]

You mean to tell me that you don't wear a size schmedium lol I incorporate both BB and DB presses. DB's are great for building joint, ligament, and tendon strength and also helping to build your stabilizer muscles. It's a shame if you don't incorporate both into your routine.

schmedium lol, So funny, my favorite is seeing guys with huge upper body's that wear pants and the one day they wear shorts you see there leg and calfs look like there 8 years old.... So funny

 

[Andrew0409]

I like to switch it up, BB flat and DB incline, and then i'll do the opposite next time around. The only thing about DB is I do need some spotters to get it in place for me if I want to go real heavy. I pulled some muscles before trying to swing it up in place and just failed.

 

[JinUwyne]

Incline Barbell Press = Focuses on upper "pec width" around armpit area.

Incline Dumbell Press = overall pec aesthetics - Seems to stimulate more overall upper pec while still keeping the lower pecs in shape and in proportion. I totally understand why this was a favorite of Steve Reeves.

Flat Bench Press = Lower outer pec - builds that lower "boob" part of your chest you really don't want to get too big. I never do these first anymore. Honestly once you build a decent base of lower chest mass, you don't really need them anymore unless you powerlift.

Flat Dumbell Press = Lower pec, with a bit more inner pec stimulation than flat bench.

 

[yatyas314]

I don't touch the BB ever anymore after a rebuilt shoulder and two pec tears you can have the strength show i get a great developed chest taking the 120's for a ride on the incline bench, then hammer strength press w/ bands, pec deck or overhead dumbell fly, then dips and if i have any gas left I will hit the cables

 

[neo1]

Incline Dumbbells for me really gives the best overall fullness and shape that my pecs don't naturally have. Barbell presses can irritate my shoulder when I use a wide grip and lower the bar to my chest so I stay with a medium-wide grip, ring finger on the groove and lower the bar to an inch from my chest.

 

[TheMuscleMan]

I have not done BB presses in more than 10 years, I don't use a straight bar for anything, no squats, no military presses, no bench presses, no nothing with a straight bar. I do all DB work and I am pretty big and proportionate, I have good shape and size to my muscles, so it is possible to gain good size while still keeping the shape by just doing DB work and you save your shoulders in the process! I like being able to adjust my elbows to take the strain off my shoulders so I don't injure myself again!!

Thanks
TMM

 

[TheMuscleMan]

Here is how the chest muscle gets worked from different exercises. There is no inner and outer pecs and no lower pecs, the pecs are a single muscle that you train as a whole and can focus on the upper portion of it but not into separate sections like inner or outer.






The key to training each of your muscles is to understand their function and how they work. Your chest is no different. Here, we’ll go over your pectoral muscles, how to train them, and we’ll even dispel a few myths along the way.

Chest Anatomy:

The pectorals are your chest muscles. They begin at your sternum and connect to a tendon that attaches to the humeris bone in your upper arm. Each time your chest muscles contract, they essentially pull your upper arm bone forward and in front of you.

To get a feel for the full range of motion of your chest muscles, straighten your arms out to each side of you. Move your arms forward in front of you until your forearms cross. This represents the full and complete range of motion for your chest muscles.

We’ll just skip the rest of the anatomy lesson and get to what you really need to know. For your training, your pecs are essentially trained as a whole using exercises like the bench press, or you can use exercises that focus on your upper chest such as the incline bench press.

Aside from the upper chest exercises, there isn’t really as much specialization for the chest as one might think. Let’s take a look at the different chest specialization areas you might have heard of.

General Pecs: You will train your chest muscle group as a whole using the flat level bench. This includes the flat bench press, flat bench flyes, dumbbell bench press, etc. Dips will also train your pecs with somewhat less emphasis on the upper chest.
Upper Chest: You train the upper portion of your chest using an incline bench. Exercises such as the incline bench press, incline flyes, and incline dumbbell bench press will all emphasize the upper chest.
Lower Chest: The lower chest muscle is a myth. It’s simply not there. The decline bench press will work your chest from a different angle, yes. But there is no such thing as a lower chest muscle that is distinct or separate from other chest muscles.
Inner/ Outer Chest Muscles: Again, there’s no such thing as focusing on your inner or outer chest muscles. Many people believe that flat bench flyes will work your outer chest while the peck deck flyes work your inner chest. This is more of an illusion that comes from the fact that each exercise places greater stress on your chest at different points in the range of motion.
The whole idea of working the inner/outer chest is flawed because it assumes that you can flex one end of a strand of muscle and not the other end. When you muscles contract, the whole entire muscle contracts, not just one end or the other. You cannot contract the bottom of your bicep without the entire bicep muscle getting shorter. It’s just not possible.

There are generally two main types of movements that work your chest muscles:

Pressing Movements: These include the bench press, incline bench press, and all of their variations and different angles. Dips are also included in the category. Pressing movements tend to directly involve the pecs, triceps, and deltoids in the movement. Secondary stabilizer muscles include your lats, posterior delts, and other back muscles.

Leverage Movements: This means chest flyes. Flyes can be done using dumbbells on a flat bench, using a peck deck machine, or using the crossover cables. Flyes are an isolation exercise. Do your pressing movements first in your workout, and add in flyes only when you’ve progressed to the point where you’re ready for more.

A training program that uses a flat bench pressing movement, an incline movement, and some dips will fulfill your chest training needs for quite a while. Stick to these basic movements before you get too carried away doing cable crossovers or other flye movements.

And of course, I know I probably don’t need to keep saying this to you, but don’t get too carried away with working only your chest and your arms. If you want to be a bodybuilder, train your whole body. Don’t be a boobie-builder.

Focusing only on your chest and arms is bad for your body’s balance and posture. Paying attention to building a strong back will balance you out and even give you greater stabilizing muscles that will increase your bench press and strengthen your pecs even more.







I always find it interesting when people say they want to work different sections of the chest muscle separately like inner or outer or getting supper specific like upper inner and lower outer, I tell them it is one muscle not a bunch of separate muscles combined together to make one like Voltron(for those that are too young this was a cartoon that had five robot lions that came together to form one big robot called Voltron), this is what I think of when I hear all these different pec muscles like they all come together to form the perfect chest muscle!!!

Thanks
TMM