Are large strength differences between Bench Press and Dumbbell Press normal?

[Deicide]

I am going to be doing HST later this week so I was testing my strength on the various exercises and I noticed how much weaker I am on dumbbell press than I am on benchpress. (I should note that I haven't done dumbbell press in almost 2 years, consistently doing bench before of its superior 'rank' in the hierarchy).

I wanted to do dumbbell press because when I do HST and bench I get anterior deltoid problems very quickly, I suspect due to the frequency and the extremely wide grip I use. Dumbbell press seems safer for the shoulder, plus I wanted to do something new.

So is a large strength discrepancy normal between the two exercises? and if I do db presses for 2 months on a HST programme, if and when I return to my split will I lose strength on the bench?

Cheers, all! 

[thewickedtruth]

yep..stability...the ability to have dumbbells not only heavy enough to workout with but to be able to manipulate them like a heavy barbell setup as well.

unless you're MOS who's a fucking dumbbell bench press BEAST!

[MisterMagoo]

I wanted to do dumbbell press because when I do HST and bench I get anterior deltoid problems very quickly, I suspect due to the frequency and the extremely wide grip I use. Dumbbell press seems safer for the shoulder, plus I wanted to do something new.

this would explain why your BB bench is so far above your DB bench. you're effectively going through two completely different ROMs and likely your triceps are behind as a result.

you could go for the DBs, or just narrow your grip a touch. either is fine, though if you're doing HST i assume you want size, in which case i'd say DB bench with a ~30 degree incline is pretty much optimal for ya.

and yes, MOS is a beast in the gym in general. bastard.

[Deicide]

this would explain why your BB bench is so far above your DB bench. you're effectively going through two completely different ROMs and likely your triceps are behind as a result.

you could go for the DBs, or just narrow your grip a touch. either is fine, though if you're doing HST i assume you want size, in which case i'd say DB bench with a ~30 degree incline is pretty much optimal for ya.

and yes, MOS is a beast in the gym in general. bastard.

Well, actually I am dieting. Do you think switching to the dumbbells will lead to loss of size in my pecs?

What about my bench? Will it suffer?

[DK II]

Well, actually I am dieting. Do you think switching to the dumbbells will lead to loss of size in my pecs?

What about my bench? Will it suffer?

No, you will get stronger.

If you haven't done them before, you will also get a good gain in size i would say.

How about inclines instead of flat? They do the trick for me, i NEVER do flat bench.

[MisterMagoo]

No, you will get stronger.

If you haven't done them before, you will also get a good gain in size i would say.

How about inclines instead of flat? They do the trick for me, i NEVER do flat bench.

seconded. incline DB press is probably the best chest exercise there is.

[JasonH]

seconded. incline DB press is probably the best chest exercise there is.

Yep - nothing wrong with switching to dumbells in my opinion, even if it just for a bit of variety.

And yes, there can be a big difference with dumbell versus barbell strength.

[Deicide]

No, you will get stronger.

If you haven't done them before, you will also get a good gain in size i would say.

How about inclines instead of flat? They do the trick for me, i NEVER do flat bench.

I don't do inclines for two main reasons and they have been debated ad nauseam so I hope it doesn't turn into a new one.

1. My anterior deltoids get totally fucked up and I always get serious injuries from incline.

2. The Pectoralis is one muscle; whilst more emphasis is placed on the upper pecs with incline it won't have any effect on growth. If you don't have the genes/shape for a full chest gained by doing flat bench, you can do incline till your blue in the face and it won't do shit. I used to do incline all the time before the injuries added up and I noticed no difference in terms of results.

[DK II]

I don't do inclines for two main reasons and they have been debated ad nauseam so I hope it doesn't turn into a new one.

1. My anterior deltoids get totally fucked up and I always get serious injuries from incline.

2. The Pectoralis is one muscle; whilst more emphasis is placed on the upper pecs with incline it won't have any effect on growth. If you don't have the genes/shape for a full chest gained by doing flat bench, you can do incline till your blue in the face and it won't do shit. I used to do incline all the time before the injuries added up and I noticed no difference in terms of results.

lol, ok.

for me, it's the other way round. inclines just feel better for me.

BTW, try one-sided flat bench dumbell presses. Very nice.

[mesmorph78]

dumbells are harder.. by far
..i do both incline and flat...
i do inclines first though

[MisterMagoo]

2. The Pectoralis is one muscle; whilst more emphasis is placed on the upper pecs with incline it won't have any effect on growth. If you don't have the genes/shape for a full chest gained by doing flat bench, you can do incline till your blue in the face and it won't do shit. I used to do incline all the time before the injuries added up and I noticed no difference in terms of results.

EMG tests have shown that incline presses hit your pectoralis far harder than flat bench. decline DB hits them the most, incline DB 2nd, incline BB third, decline BB fourth, then the flat angles afterward. it's been a while since i've had the  study on hand so no i can't hand it to you now.

[Cap]

I don't do inclines for two main reasons and they have been debated ad nauseam so I hope it doesn't turn into a new one.

1. My anterior deltoids get totally fucked up and I always get serious injuries from incline.

2. The Pectoralis is one muscle; whilst more emphasis is placed on the upper pecs with incline it won't have any effect on growth. If you don't have the genes/shape for a full chest gained by doing flat bench, you can do incline till your blue in the face and it won't do shit. I used to do incline all the time before the injuries added up and I noticed no difference in terms of results.

Have you tried different angles with Incline DB?  Sometimes switching to the correct angle for your body makes it different.  Food for thought.

I would honestly say that I like Flat DB better, regardless of the strength difference, but do it right now because my gym gets so crowded that getting on those free benches is a pain.  On the off days when I go early in the am though, it is def something I do.

[DK II]

Have you tried different angles with Incline DB?  Sometimes switching to the correct angle for your body makes it different.  Food for thought.

I would honestly say that I like Flat DB better, regardless of the strength difference, but do it right now because my gym gets so crowded that getting on those free benches is a pain.  On the off days when I go early in the am though, it is def something I do.

lol, another point why i love inclines and declines. They are always empty, no matter how crowded the gym is.

As for the angle, i always change the angle every WO. i go from about 10° to 30° on inclines.

[Montague]

EMG tests have shown that incline presses hit your pectoralis far harder than flat bench.

Electromyography...
Quoting scientific studies regarding exercise...

An educated man.
 

[Cap]

lol, another point why i love inclines and declines. They are always empty, no matter how crowded the gym is.

As for the angle, i always change the angle every WO. i go from about 10° to 30° on inclines.

Yeah, I never have to wait for incline benches.  I usually hit chest on Thursday so it's not too bad but if I throw in extra sets of incline I can expect to wait for a flat bench.  I've also found that most people never use free weights for inclines, but rather use the smith machine.  It's a good piece of equipment but my chest always works better with free weight inclines.

[Charlys69]

on a flat bench there is a strength difference (for me about 10-20 %), On Incline presses the difference isn`t that big for me, maybe 5 %....on high-rep-sets my are just in the same range....

[Charlys69]

Ever noticed the first rep is the hardest one?

the heavier dumbells you use the harder is the first one. I would say it`s as hard as rep No. 2/3/4 in a Set
of 8-10 reps. It`s because you must start in den stretch position without the help of momentum and pre-stretch-effect which you get when you lower the weight.
But the last 2 reps of the set are still harder than the first one, "if not", this can be a sign that you cheat too much while doing your reps.

[DK II]

the heavier dumbells you use the harder is the first one. I would say it`s as hard as rep No. 2/3/4 in a Set
of 8-10 reps. It`s because you must start in den stretch position without the help of momentum and pre-stretch-effect which you get when you lower the weight.
But the last 2 reps of the set are still harder than the first one, "if not", this can be a sign that you cheat too much while doing your reps.

good observation here.

I would agree but add that the first rep isn't really hitting the target muscle alone but also surrounding muscles that need to stabilize the movement until it is "locked" so to speak.

Now with heavy dumbells, there will be some additional smaller muscles that will not be as powerful as the target, so that makes it feel much heavier.

(That is my personal observation, no scientific speaking here)

[Charlys69]

i see sometimes people who arching the back more and more while doing dumbell incline presses, which will decrease the incline angle, and make the exercise something between incline and flat bench. Also one other point is that some lower the dumbells extremly fast, and still bouncing with the outer side of the dumbells at the outer chestside. Sorry, if my english is not so good, i`m not from the US.

[_bruce_]

i see sometimes people who arching the back more and more while doing dumbell incline presses, which will decrease the incline angle, and make the exercise something between incline and flat bench. Also one other point is that some lower the dumbells extremly fast, and still bouncing with the outer side of the dumbells at the outer chestside. Sorry, if my english is not so good, i`m not from the US.

Exactly - why are these folks doing inclines when they are just ruining their back.

[Deicide]

Exactly - why are these folks doing inclines when they are just ruining their back.

Hohlkreuz ist scheisse...

[DK II]

....... drum roll........
translation please?

arching your back isn't good for you.

[Charlys69]

Benchpresser/Powerlifter arching there back just to shorten the range from the chest to full lockout, The shorter the range the more weight can be used. And that´s the main goal for Strength athletes, to lift, or press more.