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Both versions of the bench press can help with muscle growth. Depending on how you program your lifts, you can use either version for hypertrophy. That said, the dumbbell variation can allow lifters to achieve a longer range of motion, which can result in more muscle activation
The deeper range of motion of dumbbell bench presses might be the culprit and may help you build more muscle as a result.
On the other hand, the same study also found that the triceps brachii was more effectively stimulated by the barbell bench press.
So if you’re looking to target your triceps for growth, it might be more effective to use a barbell.
Benefits of the Dumbbell Bench Press
- Help correct muscle and strength imbalances with unilateral movements.
- Take it easier on your shoulders while building upper body pressing strength.
Benefits of the Barbell Bench Press
- Allows you to press very heavy weights to build upper body strength.
- Teaches you to engage your entire body while maintaining a specific bar path under pressure.
For Muscle Growth
A 2017 study found that the dumbbell bench press elicited more pectoralis major and biceps brachii activation than the barbell bench press. (2)The deeper range of motion of dumbbell bench presses might be the culprit and may help you build more muscle as a result.
On the other hand, the same study also found that the triceps brachii was more effectively stimulated by the barbell bench press.
So if you’re looking to target your triceps for growth, it might be more effective to use a barbell.
