Dumbbells Versus Barbells: Which Is Best?
As you go about your strength training workout routine, one question that you may start to ask yourself is whether you would be best off training with barbells or with dumbbells instead.
Most people understand that using free weights over machines is the better choice as free weights will incorporate the abdominal core to a larger extent and don’t lock you into a specific position, which could actually put you at risk for injury.
But, few people understand the differences between using dumbbells and barbells, so this is something to go over so it’s straight in your mind.
Let’s have a look at what you need to know.
The Strength Imbalance Factor
The very first thing that you’ll want to think about is the factor of strength imbalances. Barbells are going to set you up to experience strength imbalances to a slightly larger degree because one side of the body could start to overcompensate for the other, making it harder to spot these imbalances.
If you feel as though you may have some strength differences going on between sides, you’ll want to be sure to use dumbbells instead. Since each arm will be responsible for its own weight, there’s no way that one arm can overpower the other.
The Weight Lifted Factor
The second thing to think about is the amount of weight lifted factor. If you’re looking for maximum strength gains, barbells will likely be your better option.
Most people find that they are able to lift a little more weight when using barbells verses dumbbells and since strength gains are all about lifting more and more weight over time, this really improves your progress rates.
That’s not to say you can’t use dumbbells as well, just that barbells should take priority.
The Exercise Variability Factor
The third thing to think about is the exercise variability factor. There are going to be slightly more options for movements that you could do with dumbbells, so if you’re someone who likes a lot of variability in your routine, that’s definitely something to take into account.
Movements such as lateral raises, reverse fly’s, and chest fly’s would be impossible to do with a barbell.
The Stabilization Factor
Finally, you’ll also want to take into account the stabilization factor. This is simply how hard the body must be working in order to keep you stable on the ground. Since there is a slightly greater chance for the path of movement to shift when using dumbbells, this means that more stabilization support will be required.
The more stabilization that occurs, the more you’ll work the muscle fibers deepest in the muscle body, therefore this is a good way to maximize your workout potential.
So there you have a few things that you should note about the argument of dumbbells versus barbells.
There’s really not one ‘best’ piece of equipment here but rather it’s all about choosing which is best for you in your particular situation. Often adding a few exercises with each piece of weight is going to be the best way to build the most well-rounded program for success.
Pec Workouts
If you’re looking for best pec (Chest) workouts form and techniques, then you are in the right site and definitely you’d make a satisfactory profit from this site… So, please continue reading!
Training for muscles growth requires focus, commitment, right training guide and most crucially motivation. So, if you’re motivated and determine towards your personal goals then, I’d be glad to help you!
Okay! let’s get down business right away… and quit bragging to your buddies that how many bench press and pushups you can perform at a time! It’s time to take control over your body and start sculpting a healthy muscular physique and mind.
Chest Anatomy:
According to human anatomy chest is made up with two muscles that mobilize the entire chest functions. The muscles are the pectoralis major and the pectoralis minor. The pectoralis minor is situated at the upper of the chest and under the pectoralis major.
Complete Guide For Chest Training:
Do you spend countless hours at the gym working on your chest with no increase in size? And probably you’ve started to think that you were just not meant to have a big chest muscles because of your genetics right? Well, you’re wrong my friend! Working out at the gym every single day without following the basic principles of strength training or visualizing your body with genetics consciousness are not the solution. Let me show you a brief outline of my previous workouts schedules…
Monday: Chest, Triceps, Deltoids
Tuesday: Quadriceps, Hamstring, Calves
Wednesday: Lower back, Middle back, Biceps
Thursday: Abs, Forearm, Traps
Friday: Chest, Triceps, Lads
Saturday: Abs, Forearm
Sunday: Rest
That was my over training schedules back in the day. In fact, my training was so extreme and intense that it contracted my muscles rather gaining in size.
Exercises For Chest Training:
Though chest muscle is made up with one single mass muscle, it can be characterized into 3 different portions. The portions are the upper, middle and lower chest. The size of each portion tends to stimulate when a particular form of exercise is executed precisely. The best exercises for upper chest are decline pushups, incline barbell bench press and incline dumbbell flyes. The great middle chest workouts are flat barbell bench press, pec deck fly and flat dumbbell flyes. Elevated feet pushups, decline barbell bench press and decline dumbbell flyes are great lower chest exercises.
Tips For Chest Training:
If you’re a beginner then try to include heavier weight with more number of sets and repetitions in your workouts because I personally believed that heavier weight helps to build good foundation muscles moreover it strengthen your shoulders and back. But remember! Do not over train or use extreme heavy weight this applies to all levels.
Upshots Of Over Training:
• Over training leads to muscles contraction.
• Over training prevents regeneration of muscular tissue.
• Moreover it causes muscle fatigue and possible injuries.
This Is My Current Split:
Monday: Hamstring, Quads, Calves, Lads
Tuesday: Rest
Wednesday: Upper chest, Lower Chest, Triceps, Deltoids
Thursday: Rest
Friday: Lower back, Middle back, Biceps
Saturday: Abs, Forearm, Traps, Lower chest
Sunday: Rest
Check out my top rated pec workouts form and techniques in the subsequent posts…
Upper Pec Workouts
The following outlines are my best and top rated upper pec workouts form and techniques…
Please follow the instructions carefully! And make sure to warm up properly before executing any form of strength workouts to prevent pain and injuries.
Exercise no. 01 – Decline Push Ups
Equipment: Only Body
3 Sets Of 12-15 repetitions (Recommended)
Preparation & Movements:
• Lie on the floor placing your hands as chest width with your palms facing down. Meanwhile place your feet over a flat bench.
• Inhale and lower yourself downward until your chest touches the floor.
• Now, press your upper body back up to the starting position while squeezing your chest as you breathe out.
Note: While executing this exercise focus on keeping your back straight.
Exercise no. 02 – Incline Barbell Bench Press
Equipment: Barbell
3 Sets Of 4-6 Repetitions (Recommended)
Preparation & Movements:
• Lie on an incline bench (Machine) and hold the bar firmly straight over you with your arms locked with medium width.
• Inhale and slowly lower the bar over your upper chest.
• Now, push the bar back up to the starting position by using your chest muscles as you breathe out. At the same time locked your arms and squeeze your chest in the narrowed position; hold awhile at the narrowed position and then slowly lower the bar over your upper chest again.
Note: The medium width grip should form 90 degree angle in the middle of the movement between the forearms and the upper arms. And most importantly do not touch the bar directly to your chest while lowering the bar over your chest (This causes needless stress on your shoulders and minimize the benefits of this exercise). Needless to say this practice impact the bar weight both on your shoulder joints and upper chest.
Alternatively, you can also execute this upper pec workout by using a pair of dumbbells and as recommended you may perform 3 sets of 8 repetitions.
Middle Pec Workouts
Here are some of my top rated middle pec workouts form and techniques…
Please follow the instructions carefully!
Exercise no. 01 – Flat Barbell Bench Press
Equipment: Barbell
3 Sets Of 4-6 Repetitions (Recommended)
Preparation & Movements:
• Lie on a flat bench and hold the bar firmly straight over you with your arms locked with medium width.
• Inhale and slowly lower the bar over your middle chest.
• Now, push the bar back up to the starting position by using your chest muscles as you breathe out. At the same time locked your arms and squeeze your chest in the narrowed position; hold awhile at the narrowed position and then slowly lower the bar over your middle chest again.
Note: The medium width grip should form 90 degree angle in the middle of the movement between the forearms and the upper arms. Moreover, do not touch the bar directly to your chest while lowering the bar over your chest because this causes needless stress on your shoulder joints. So, to optimize the benefits of this workout avoid stressing the weight on your shoulders.
Alternatively, you can do the same exercise for middle pec by using a pair of dumbbells and as recommended you may perform 3 sets of 8 repetitions.
Exercise no. 02 – Butterfly (Pec Deck Fly)
Equipment: Pec Deck Machine
3 Sets Of 10-15 Repetitions
Preparation & Movements:
• Sit upon the pec deck machine with your back flat on the pad.
• Place your forearms against the lever pad and then grab the handle.
• Next, exhale and push the pads together meanwhile squeeze your middle chest.
• Now, release the pads slowly until your chest muscles are fully stretched out as you inhale
Note: The upper arms should be place parallel to the floor and the arms should flex at 90 degree angle. Moreover, while pushing the pads together focus on squeezing your middle chest to optimize the benefits of this workout.
Lower Pec Workouts
The subsequent exercises are my top rated lower pec workouts form and techniques…
Please follow the instructions carefully!
Exercise no. 01 – Feet Lifted Push Ups
Equipment: Merely Body
3 Sets Of 12-15 Repetitions (Recommended)
Preparation & Movements:
• Lie on the floor placing your hands as chest width with your palms facing down.
• Elevate your feet approximately about 5 inches off the floor by bending your legs at the knees.
• Next, breathe in and lower yourself downward until your chest touches the floor.
• Now, push your upper body back up to the starting position while squeezing your chest as you breathe out.
Note: While performing this exercise focus on keeping your head and back straight.
Exercise no. 02 – Decline Barbell Bench Press
Equipment: Barbell
3 Sets Of 4-6 Repetitions (Recommended)
Preparation & Movements:
• Lie on a decline bench (Machine) and fix your legs at the end of the decline bench.
• Hold the bar firmly straight over you with your arms locked with medium width.
• Next, breathe in and slowly lower the bar over your lower chest.
• Now, push the bar back up to the starting position by using your chest muscles as you breathe out. Meanwhile lock your arms and squeeze your chest in the narrowed position; hold awhile at the narrowed position and then slowly lower the bar over your lower chest again.
Note: The medium width grip should form 90 degree angle in the middle of the movement between the forearms and the upper arms. And to optimize the benefits of this workout avoid touching the bar directly to your chest.
Alternatively, you can also perform this lower pec workout by using a pair of dumbbells and as recommended you may execute 3 sets of 8 repetitions.
Well, I hope you found this page useful and probably it can help you to achieve your desire goal of big chest muscles. Remember! Muscle building isn’t only boosting your size of body but most importantly it also stimulates to optimize your overall health. Moreover, making the best of your workouts make sure to execute the right nutrition strategy according to your metabolic type. And don’t be discourage if you’ve not been making much progress from your hard work because they will come as long as you are motivated towards your personal goal.
So, train yourself hard and smart meanwhile stay motivated all the time to accomplish your goals. Good luck!
