Which of our three lifts works best for strength? In a study published in the Journal of Sports Science, researchers assessed the differences between the barbell, DBs and Mr. Smith. Twelve healthy males performed the three variations, resting 3-to-5 days between sessions.
When the study completed, the barbell loading weight was 3 percent higher than the Smith machine load, and the Smith machine was 14 percent higher than the dumbbell load. Subjects were able to lift 17 percent more weight at their one rep max using a barbell compared to a dumbbell.
You must make triceps a top priority if you want big guns. The triceps naturally contain more muscle mass than biceps, making triceps the primary upper-arm muscle.
Researchers noted the electrical activity (muscular activation) was greater in the triceps muscle when performing barbell chest presses compared to the dumbbells. The biceps came into play more when subjects performed the dumbbell lift compared to the barbell and Smith.
This determines which muscles to target when performing chest presses. Build triceps mass with barbells, but if you want bigger, stronger biceps, the dumbbell press gives you two tickets to paradise.
Note that researchers found no statistical difference in the electrical stimulation of the pectoralis muscle or the anterior deltoid across all three lifts. Whatever method you choose will not influence recruitment of chest and shoulder muscles.
