The Best Bench Press Variation for Chest (WINNER!)
Тәжірибелік нұсқаулар және стиль
There are lots of different variations of the bench press; barbell, dumbbell and machine to name a few. That said, is one better than the other for building a better chest? In this video, I’m going to pit them all head to head in an iron face off challenge. I will go over the pros and cons of each version of the bench press exercise to land on one ultimate winner when it comes to your training.
60% off all AX programs - athleanx.com/x/24-workouts
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That said, we start off with the dumbbell bench press. I’m using the flat bench version of this exercise throughout the video rather than an incline or decline so that we keep one variable of bench angle out of the decision. With the dumbbell bench press we have the opportunity to weight the exercise quite a bit, making it a good option for progressive overload.
The issue however is the amount of shoulder stability that is required because of the independent motion of the dumbbells vs the fixed bar you use in a barbell bench press. That said, the mechanics of the press are even a little different. With the barbell bench press, the weights are wider apart and balanced equally around your hands in almost a see-saw mechanics. The dumbbells have all of their weight distributed in a much smaller amount of space (your hand) making it more difficult to support their motion.
Back to the dumbbell press however, you gain some additional range of motion here that you are not afforded with the barbell bench press. This is because the hands are not fixed on a bar and therefore can travel towards each other into adduction towards the top of the movement. This extra range of motion does require more control and time under tension however making this somewhat more difficult than the straight up and down bar path of the bench press.
Do not make the mistake of thinking that the adduction that does occur here in this bench press variation is resisted however. Side to side motion of the dumbbells at the top is not altered by the downward force of gravity. You may feel more going on in your chest because you are able to actively contract your chest and feel the squeeze as it does so. This just isn’t occurring under any additional resistance and it is something worth noting since it is something people point to as an advantage of dumbbell bench that really is not an advantage.
The standing machine press does provide you with a greater opportunity to resist adduction of the arms, but at a cost. It requires a tremendous amount of core stability to counteract the push of the weights away from your body, and even more so, the slow return of the weights back to the stack. If you have a weak core you will not be able to match your true pressing strength ever with this variation of a bench and will therefore be selling your capabilities short.
Even the laying down version of the machine cable bench is limited by the ability to “curl” the weight into position to even start performing your reps.
The overall winner becomes the barbell bench press. Though slightly limited in its range of motion, it does allow for the greatest amount of progressive overload and strength building. You can press up to 20 percent more weight in this version than you can the dumbbell version as a matter of fact. If you were seeking pure strength, the barbell is the clear choice for these reasons. If you wanted an additional hypertrophy boost you would simply bookend this exercise with another that you could do standing that would overload adduction more significantly. My choice here would be the 3D crossover.
For a complete program that includes the winners of all the iron face offs as well as the best step by step workouts for building ripped athletic muscle, be sure to head to the link below and start training like an athlete with the ATHLEAN-X Training Programs.
For more videos on the best exercises for each muscle group as well as the best workouts for building mass and strength, be sure to subscribe to our channel at the link below and turn on notifications so you never miss a new video when it’s published.
Пікірлер: 1 400
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/iron-faceoff-chest If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@Bromosomo
5 жыл бұрын
NOOOOOOOOOOOOOO I MISSED IT
@start2596
5 жыл бұрын
ffs
@austinjay8922
5 жыл бұрын
didn’t win smh
@abhinavsharma640
5 жыл бұрын
I'm always so close but never win lol
@lol_sergiu
5 жыл бұрын
Man 35 seconds ago...
Jeff does the half of his signature with his right hand & other half with left hand to avoid muscle imbalance.
@emillerner6362
5 жыл бұрын
Anyone who lost: kzread.info/dash/bejne/loWrltlyh8q-k7Q.html can watch it.
@bri-manhunter2654
5 жыл бұрын
During the night Jeff switches sleeping on each side to prevent muscle imbalances.
@arghyadogra5995
5 жыл бұрын
C'mon stop turning him into a Chuck Norris or a Rajnikanth.
@CrazyJoey77
5 жыл бұрын
omg hahahhaha
@deepanshurawat6026
5 жыл бұрын
😂😂😂😂😂
Can anyone please appreciate Jeff speaking for us while exercising when he should be breathing!
@Jgcolombiano_
5 жыл бұрын
Well he does go pretty light
@BaninDiarSukmono
5 жыл бұрын
A cool notice 😁
@EL_DORADO-db4gl
5 жыл бұрын
Jeff can't take a break.
@ImNotBatman_Real
4 жыл бұрын
ELDON he does have to because the weights need a break
I'd love to see an iron face off for the deadlift. Straight bar, Trap bar, Conventional, Sumo etc
@john-carlosynostroza
5 жыл бұрын
@Anal Creampie false.
@xekawhi606
5 жыл бұрын
For deadlifts it doesn’t matter right? Because all your trying to do in deadlifts is lift as much a weight as possible.
@ironsurvival7011
5 жыл бұрын
World record deads are set with a straight bar conventional. Not sumo. Case closed
@jimmywu1011
5 жыл бұрын
Gosh I really hope he makes this
@sheadoherty7434
5 жыл бұрын
Can't really compare them, they're varied because they're suited to different training goals
5:37 GOD DAMN!!
When you so early that Jeff is still wearing the shirt
@chelseafc8126
5 жыл бұрын
Oh come on spoodermen
@felixk1843
5 жыл бұрын
Damn xD
Jeff. ..thank for giving in your time to upload your videos and its nice of you to give out a 30 days excersice program...keep the video going and thank you...it really keeps motiving me to keep myself in shape..💪
When you see Jeff's chest working...Seems like every exercise is the best
@KashiwaDaisuke
5 жыл бұрын
that's what happens when you're at 8% bodyfat
@user-ju7bc8lh1t
5 жыл бұрын
@@KashiwaDaisuke 5% *
@danyo5509
5 жыл бұрын
4%
@lefty3985
5 жыл бұрын
*3.5
@Theedeadman
5 жыл бұрын
@@pistachiobaklava1216 wtf
This channel is so good! I’ve been watching for years and you still deliver GREAT, in depth content that helps improve my work outs. I’m building a home gym. My space is limited so I’m using resistance bands in place of cable machines. I would like to see some content reviewing the best exercises using resistance bands for each muscle group. (If you’ve not done that already). Thanks !
When u so early the giveaway aint even here
@emillerner6362
5 жыл бұрын
Anyone who lost: kzread.info/dash/bejne/loWrltlyh8q-k7Q.html can watch it.
@rickyrick4102
5 жыл бұрын
@@emillerner6362 fake link
@yosefmohamed4592
5 жыл бұрын
and you still losing
@bruv3891
5 жыл бұрын
@@emillerner6362 can't believe i fell for that
Hey Jeff, I'm a long time fan. You've helped me understand a lot of my imbalances that other physical therapists couldn't help me with. Could you do a video on external hip imbalances or "duck feet"?
Thanks for all that you do Jeff! We all appreciate the knowledge you give us!!
Jeff, I love your videos! As a Health and PE Teacher/Strength and Conditioning coach, your videos are always easy to understand, based on Science and really are spot on. Keep up the great work.
Keep up the great work Jeff! You continue to help so many people, including me. Thank you for fixing my form for many exercises and inspiring to start my own channel. KEEP IT UP!!
Absolutely the best source of fitness, strength, bodybuilding, and natty training I have come across. You bring the brain and the braun to training Jeff. Keep up the good work.
I'm loving that standing cross over combo with its variation of the drop down. Big difference for me with my over all strength.
DB bench press is good for people having shoulder problems. Only press I can do rn
Dumbell pres with a twist at the top. Help me get my shoulders out of it. And allows me to bring the elbows closer for a better Contraction. Loveit💪😁👌💥💥💥
@optimisticoutreach1236
5 жыл бұрын
Yes...agreed
I just started watching your videos a couple of weeks ago and I noticed the difference after my first workout. I'm finding muscles that I didn't know I had. Now I'm using your videos to teach my kids proper form as well. Thank you!
I appreciate you speaking to us while exercising Jeff, I already know most of these exercises but you always correct me do it the right way! Thank you! ❤️
Jeff shook the whole room 4:19
@jiaxinglin4169
5 жыл бұрын
World*
@Orzakelol
5 жыл бұрын
Solar system*
@matijasesto9641
5 жыл бұрын
*Milky way
@machduel
5 жыл бұрын
Universe*
@Angel-wo8gv
5 жыл бұрын
CLONK
Jeff please make a video on The Perfect Series Back Workout.It would really help us getting that V Taper look.
@co3474
5 жыл бұрын
Saahil Singh He already did the perfect back work out.
*Incredible! To summarize:* *1.* Dumbbells - stable, great range of motion w/ progressive overload, mild core activation *2.* Cables - strong core activation, phenomenal hypotrophy potential *3.* Barbell - Huge for strength gains, limited range of motion, best weight distribution In summary, ground based is essential for athletic gains. Use Barbell and Dumbbell to build overload, and the assistance of gravity on cables to target muscles beyond failure.
I’ve been lovin’ the standing and kneeling crossovers.
Jeff loves what he does.Period!
Super timely, Jeff! I've got my bench up to 250 but my actual chest is weak, I'm all front delt and honestly, I think my traps are kicking in to press. I've started working in the cables, working in some of your other advice, and for the first time in a long time, my actual pecs are sore.. Thank you, Jeff!
@samarkapoor4287
2 жыл бұрын
im curious its been 3 yrs how much do u lift now?
@robowarriorx
2 жыл бұрын
@@samarkapoor4287 Before I got covid I was able to bring my bench 1rm up to 355 but that was at a bodyweight of 225 so it sounds like a lot but its really not that much for that body weight. I honestly don't get into the gym and mostly do at home stuff now.
@samarkapoor4287
2 жыл бұрын
@@robowarriorx That's insanely impressive I can't even imagine 355. Nice to see you saw the message tho😁
This was excellent. I cleared up any confusion I had about utilizing all 3 and when to do it. thanks Jeff.
Hi Jeff, thanks for all your help man. I haven't had the funds to purchase a program, or the confidence to get into a gym. I've been watching your videos and following your advice for well over a year now, and I've transformed my life. Dropped 70+ lbs, have taken care of knee and back pain, and have brought my confidence up. So truly, thank you. Also, I just stumbled upon a "Jeff Cavaliere Memes" page on facebook. If you somehow haven't seen this, it's pretty funny 😂
New outro is awesome
Saw this notification literally 45 minutes before my chest workout
Iv been watching this dude for a while and he’s helped me so much.
Very helpful and reliable as always 🙏🏼 each and every one of your videos is like a gift 😍 thank you, Jeff! Also, how convenient is it that tomorrow happens to be a push day 💪🏼
The dumbell bench press is my favorite variant.
@thedude8526
5 жыл бұрын
Mine to. No spotter needed either and it helps those inbalances.
@deadandgone70
5 жыл бұрын
Same. Except I do it off the floor
@BT3993
5 жыл бұрын
Same here, personally the bench press did nothing for my chest growth, I just stick to dumbbells and dips mainly
@victorlongon
5 жыл бұрын
Word. I have always thought bb press is overrated 😋
@elrey8876
5 жыл бұрын
@@thedude8526 Man I've had two times where I didn't get one of the 88-pound dumbbells up and into position right for the dumbbell bench press. It was lucky I didn't drop it on myself, but they were still hairy moments. I prefer to work out alone, but the dumbbell bench is one exercise that makes me wish I had someone to help me into position.
I was going to search about chest and a notification pop up ...
As always, great professional advice. Thanks
As a strength and conditioning specialist in training, You are one of my greatest resources. Thank you for all of ur hard work.
You forgot to mention dumbbells help you identify muscle imbalances from side to side and are slightly easier on the shoulder.
@kolbekjm
5 жыл бұрын
if you pinch your scapula, bench slightly below the nipples, and tuck the elbows at the bottom...stress on the shoulders won't be nearly as much of a problem. Also imo if people didn't bounce the weight at the bottom of their bench to finish the sets...and paused no matter what..they wouldn't be using too heavy of a weight..and therefore would control the weight and avoid the imbalances.
@jarrydee2799
5 жыл бұрын
When I first started I was able to identify muscle imbalances with BB bench, I was wobbling back and forth..lol I still do sometimes, then again, I am old and new to lifting
@ericrose2409
5 жыл бұрын
Only one I can do because of my shoulder.
@JsGarage
4 жыл бұрын
Even after working out my bench form years ago dumbbells still ended up being the tool to bring my press strength to new levels. I could always move more total weight on barbell but I never felt like that meant more work however. I was stuck on bar bell until I ditched it for dumbbells. When I returned to barbell I was so far beyond where I was once stuck. The stabilization dumbbells need and my ability to really target my chest make them a win for me. They helped barbell feel better to me as well. Even after many life changes and getting back into the gym this has been my experience yet again.
oh yeah yeah
@thatsmallguyfromdomsvideos2405
5 жыл бұрын
Dear Nerve, Do you really have the nerve to write such a comment on Jeff’s video Sincerely, Paro Sanchez
How does he keep making new content ALL the time and super consistent!!! Legendary Jeff
Another one outta the park! Great stuff, Jeff.
I'm here before the link is here nice
I literally just finished my workout and Jeff pops up a post workout video
Great video Jeff. Just what I was looking for!
Jeff goes all out of the way to give us the best. Thank you for your hard work dear Jeff! It's appreciated and I highly admire how you carry yourself and stay in top shape! Cheers man! 😊
I'm makin all kindz of gainz.... ALL KINDZZ
@danielhg9405
5 жыл бұрын
Yeaaaaaah
@2006cr85r
5 жыл бұрын
Joe Budden TBE barbell bench press strains the wrists.
@StillTheVoid
5 жыл бұрын
Not with that DICK!
@thecannonballz4647
5 жыл бұрын
The TWINS even workout anymore?
@joesmith-zj7ec
5 жыл бұрын
I was thanks to jeff but i stopped 3 months ago and need to restart
Iron face off is best series on this whole website
This was posted right before I started training chest. Good looking out Jeff!
Need to see this winner series more !
The Barbell Bench Press takes the cake again! 😎
@elrey8876
5 жыл бұрын
For some reason, I don't feel amazing chest activation with the bench, even with strict, chest-out form and moderate weights. I still bench, but I do like Jeff recommended and follow up with crossovers and a few other chest exercises where I do feel the contraction.
@molotuppopcorn4315
5 жыл бұрын
Barbell FTW.
@jordan19862000
5 жыл бұрын
That is because he said it wins for overall strength, not activation and overall growth. Going for contraction and size alone, the DBs and cables are superior.
@commentconnoisseur1001
5 жыл бұрын
@@elrey8876 do it paused.
@lefty3985
5 жыл бұрын
El Rey I’m the same you just have to do what works for you like you are doing! As long as your feeling it, getting stronger, and making gains who cares what you use!
Hey Jeff, can you do a “master tip” video for leg training? Also, whenever I squat heavy, my low back fatigues before my legs do. Is this a sign that I’m doing something wrong?
@suudtahtamoni9097
5 жыл бұрын
I think you have to locate the bar on your traps not on your shoulders . I used to have this problem in my lower back but when I did this the pain is gone. Sorry for my bad english!
@jacobp948
5 жыл бұрын
He doesn’t do heavy training. He’d much rather promote fluff and pump worthless exercises
@patman4917
5 жыл бұрын
could be a number of things such as: your quads are weak so your hips and lower back shoot up out of the hole to compensate, you're bending over too much like a good morning and not a low bar squat, or your lower back is weak.
@joelchong5060
5 жыл бұрын
Just try some other variations of squats like front squats, goblet squats, etc. and use other forms of leg training like lunges, leg press, etc.
@dgrant5968
5 жыл бұрын
Try setting the bar lower on your back, and make sure to fill your stomach(not chest) with air as that will help support your back
Hey Jeff, you have amazing videos and you are the only fitness channel that I watch, your videos on the perfect workout are soooooo good, ive jus recently got into the gym and use them methods i was hoping you would do one for abs as my chest is really starting to come out with that whole chest workout routine youve uploaded. Again you give out really amazin work
Another Great Video... Thanks, Jeff!
Inb4 jeff
You were so close squad
GOOD Video. Your variety of exercises on the muscles have helped me feel sore after every workout. thank you keep up the good work!
Jeff..... You are an inspiration 💪
Jeff must be smart 😁 International chest day is monday and its sunday now 🤣
@roelofzinn8227
5 жыл бұрын
Jeff doesn't care about International Chest Day. He said as much a few videos back.
@francisalger2167
5 жыл бұрын
Ify
Here before giveaway
thank you. Your videos give me so much information that makes sense with lifting weights.
thank you for your streches, I will practice to release my hip, shoulder and lower back tightness with them. Don´t be stubborn
Here before Jeff’s Comment
Barbell bench press destroys my shoulders. Dumbells are the way to go for me. But the finisher method looks very interesting. Excellent video as always.
@pryme2013
5 жыл бұрын
If its "destroying" them, you're performing it wrong.
@catabol
5 жыл бұрын
@@herman_co Now that might be the only method I haven't tried so far. I'll give it a try and see what happens. Thanks man!
Good video. Keep up the great work Jeff
My son asked for a membership to AthleanX for his birthday last year. He signed up, and we used my email address for the video notifications. I don't think I've missed a video since. He doesn't use it but I've used so much of your instructional information in my own workouts that it's made a huge difference in my fitness level. I love it!! I've even been able to address a chronic piriformis issue that has been so painful for so long with your help! I'm 56 and probably the most fit I've ever been. Thank you Jeff!! (Okay, and Jesse, too, I guess.lol)
I think you should use me fot explanation here.
Oh yeah yeah Great exercises jeff
@slatermauro2092
5 жыл бұрын
O yeah yeah
@subscribetopewdiepie2069
5 жыл бұрын
Oh yeah yeah yeah brotha
@veljkobjelic
5 жыл бұрын
oh yeah yeah jeff here again oh yeah yeah
@slatermauro2092
5 жыл бұрын
I knew one of you would be here
@irelandrugby19
5 жыл бұрын
Oh yeah
I will make sure to execute that crossover variation 💪🏻 as , always informative, and innovative
Another great video from Jeff!
Me, wife, and kids all lost the giveaway...so close
@vanilladanila986
5 жыл бұрын
The good news is he uploads twice a week...
@rickyrick4102
5 жыл бұрын
@@vanilladanila986 we've been losing twice a week since he's been uploading. Lol
@jonathanstroupe2706
5 жыл бұрын
Git gud lol
@tristenblake4011
5 жыл бұрын
This comment had me dying😂😂
@David-bi8sn
5 жыл бұрын
How do you know whether it was close or not?
Who else didn’t win again?😂
@romarioreid6310
5 жыл бұрын
Me
@Tri_monster
5 жыл бұрын
Me
@konnetb6068
5 жыл бұрын
Me
@jonathannoesges1435
5 жыл бұрын
Me
@bakedSpongebob
5 жыл бұрын
Mexicans who try to get over the border
I enjoy your videos so much man! Keep up the good work💪
Thanks Jeff this video has been extremely helpful
Did anyone even win giveaway ever?
@badhabitz69
5 жыл бұрын
Nah it's click bait marketing.....
TL;DW For Strength: The Bench Press. For Hypertrophy: Do Standing Crossover after a bench press.
@Amiska5v5
5 жыл бұрын
Thank you!
@NK-ke6yy
5 жыл бұрын
Sahara, thanks!!!! We need you on every video ever 😃
@drgainz7539
5 жыл бұрын
@@overlord6815 Inb4 +5 hat of weaponsmithing
@Angel-wo8gv
5 жыл бұрын
TLDW a six minute video? Talk about Attention deficit disorder...
@Lukis687
5 жыл бұрын
He never mentioned hypertrophy. He advocated doing a standing crossover in a drop set format from a bench press to get the most stress on the chest, which yes would be good for hypertrophy, but just doing a standing crossover for hypertrophy isn't what he said
Don't understand why people talk shit on Jeff's videos and advice. Literally the most accurate advice I have got from anyone! So glad I was introduced to his videos.
As always, great video!
Where's that giveaway!
@emillerner6362
5 жыл бұрын
Anyone who lost: kzread.info/dash/bejne/loWrltlyh8q-k7Q.html can watch it.
@hoedog80
5 жыл бұрын
@@emillerner6362 Thanks. I needed that. I feel better now.
@emillerner6362
5 жыл бұрын
@@hoedog80 np
@jonathannoesges1435
5 жыл бұрын
@@emillerner6362 i cant watch that in my country...(germany)
NOTIFICATION SQUAD. WHAT IS GOING ON?!??!
Week two of ax1 program and already feeling better after a few years or so of watching these videos while smoking cigarettes and funneling beer down my throat. Excited to see the change in myself. Thanks jeff.
I love this series.
Link aint here 😂
*Someone is sitting in the shade today because someone planted a tree a long time ago. @*
@joshuahjones4065
5 жыл бұрын
Elliot Hulse?
@joshuahjones4065
5 жыл бұрын
@Marco Muthing I think i saw this same person on Yo Elliot's latest upload today saying the same exact thing.
@tommymack3210
5 жыл бұрын
Discover Your Awesomeness god
@joshuahjones4065
5 жыл бұрын
@@tommymack3210 is that where that quote is from?
@kajvanheerwaarden9134
5 жыл бұрын
A$ap Rocky ~ A$ap Forever
Very good remark on dumbbell bench press range of motion chest adduction that adduction isn’t getting resistance since the weight is at the same height. The dumbbell is in the same line of distance against gravity and it’s just getting close together at the same level so very very good explanation there it got me understanding
Thanks for the knowledge
Have a bit of a problem here... When im working my chest (and after im done) I dont get a pump and i just dont really feel my chest burn in general. But ill wake up the next day and ill feel sore. Does this mean that i am correctly working my chest muscles or should i be worried that im not feeling as much of a pump or burn as i should?
@ultimatepepe8698
5 жыл бұрын
Man you're everywhere oh yeah yeah.
@commentjudger5009
5 жыл бұрын
I think it depends on a few things. If you are lifting heavy for low reps, say 5x5 training. You wont get a very big pump. And wont get too sore. But if you are lifting moderate weight for high reps, say 8 and up. You should be getting a pump in my experience. But the fact you feel sore the next day is a good sign the targeted muscle is getting worked.
huge chest gap squad
Love this channel!! Not a huge fan of the iron faceoff though but there is a million other videos I do enjoy
Don't have a gym membership but watched the video to give Jeff views Thanks uncle Jeff I used your bodyweight exercises and I became sord of a freaking savage model body type thanks man you really changed our lives Hope your kids will grow on your expectations Big thanks from Algeria
tldr: bench press
If you see this comment listen to EJ Mackavelli - Ski88🔥🔥⛽⛽
The reverse grip barbell bench is a great exercise as well! I much prefer that to the incline dumbell press
Best fitness channel on the tube nice one Jeff!!!!!!👌
1st
@philliptarkhov2630
5 жыл бұрын
Second
@Christopher.dreamless
5 жыл бұрын
Crimson City dang it lol
@Shloeb
5 жыл бұрын
Crimson City meh
@erenparla3869
5 жыл бұрын
Ayy lmao
@marcusscaff00
5 жыл бұрын
@@philliptarkhov2630 I was
Who disliked without watching? Haters 😒
@JohnStockton7459
5 жыл бұрын
How do you know they didnt watch?
@sstoor908
5 жыл бұрын
The moment video was uploaded, it had a dislike already
I have so much respect for you Jeff
Great series. I wish you would've continued it.
Hey Jeff, cant remember if ive commented this before, but I really think it would be great if you did a video breaking down the entire hip joint in terms of strength, mobility, stuctural integrity etc. Its a very complicated area, with all sorts of different muscles to worry about, so having one big video on the subject to clear everything up would be great!
Good stuff as always!
Thanks Jeff very useful information
been doing bench press for over 2 years without progress....started dips 6 weeks ago and making huge progress.