Does bench pressing with dumbells increase your flat bench press with the bar?
It is suppose to be better to use dumbbells, however, can it increase your flat-bench? It is hard to go as heavy with dumbbells as you do on the flat bench. I don't think I could safely use 110 or 115 dumbbells to bench press with safely.
Bench pressing with DB will work your arms and chest in a different way but it won't increase your flat bench as much as doing exercises that have the same movements as the bench press...
Exercises like these will:
Incline Bench
Decline Bench
Flat Bench
These subgroups will help as well (Isolating muscle groups):
Shoulder press
Triceps pull downs
Chest Flys (use a machine)
Upper body polymetric will help a ton developing fast-twitch fibers (These are the fibers that fire when doing heavy lifting)
So there you go if you want to increase your bench press MAX then focus doing stuff like this and stay within this guideline: 2-3 times a week, 1-12 reps, 70-100% of max, 1-5+ sets, and about 8-10 exercises!
Personal Training Workout Tips & Drills : Bench Press Fitness Exercises
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