< strong>Barbell bench press, dumbbell bench press, Smith bench press, who is the best
A few days ago, I saw many friends discussing on the Internet, dumbbell bench press, barbell bench press, Smith bench press Guess which one is the best. Today we will study it together
Classification strong>: The same exercise mainly exercises the chest muscles. Butthe difference between the three is that one is equipment training, and the other two are free weights (dumbbells, barbells)
Before we do this, we first ask a question: use When the Smith machine is bench pressing, the weight it can press must be heavier than using a barbell bench press or a dumbbell bench press. Because the load is heavier, the stimulation of the chest muscles is greater. Is this statement true?
Using free weights during training is more conducive to increasing the number of pounds of bench press and upper body muscle strength. Studies show that instead of relying on the Smith Machine, using barbell and dumbbell chest presses improves the quality of your training, leading to increases in chest strength and size.
Let’s compare the muscle activity and 1RM of three different bench press movements: Smith bench press, barbell bench press and dumbbell bench press.
The degree of freedom of the Smith machine is only 1 degree because the motion trajectory is fixed. The barbell only moves vertically, whereas a free weight barbell moves horizontally. Dumbbells have a higher degree of freedom and require more control and stability of the shoulder joint. Many people rationalize that "because you only have to control 1 degree of freedom when operating a Smith machine, you can lift the maximum load." But this is not the case.
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