Bekijk bijlage 515188
If you want to maximize muscle growth, then it's important you learn how to properly incorporate barbell and dumbbell exercises into your routine.
builtwithscience.com
Ferreira, DV, Ferreira-Júnior, JB, Soares, SRS, Cadore, EL, Izquierdo, M, Brown, LE, and Bottaro, M. Chest press exercises with different stability requirements result in similar muscle damage recovery in resistance trained men. J Strength Cond Res 31(1): 71-79, 2017-This study investigated the...
pubmed.ncbi.nlm.nih.gov
"However, muscle soreness of the elbow extensors takes a longer time to recover after using a barbell chest press exercise."
The purpose of this study was to compare one-repetition maximum (1-RM) and muscle activity in three chest-press exercises with different stability requirements (Smith machine, barbell, and dumbbells). Twelve healthy, resistance-trained males (age 22.7 ± 1.7 years, body mass 78.6 ± 7.6 kg...
pubmed.ncbi.nlm.nih.gov
" Electrical activity in the biceps brachii increased with stability requirements (i.e. Smith machine <barbell <dumbbells; P ≤ 0.005; ES = 0.57, 1.46, and 2.00, respectively), while triceps brachii activity was reduced using dumbbells versus barbell (P = 0.007, ES = 0.73) and dumbbells versus Smith machine (P = 0.003, ES = 0.62). In conclusion, high stability requirements in the chest press (dumbbells) result in similar (pectoralis major and anterior deltoid), lower (triceps brachii) or higher (biceps brachii) muscle activity. These findings have implications for athletic training and rehabilitation."
En niet persé een betrouwbare bron maar:
You might want to rethink your favorite chest-day standby
www.menshealth.com
"Since dumbbell pressing smokes your pecs most and your tris to a lesser extent, your triceps are less fatigued when you move on to isolating that muscle separating, the researchers say. That enables you to work your triceps harder"
Oftewel je zou optimaler tricep moeten kunnen trainen na het gebruik van dumbells i.p.v benchpress.
Ook heb je een grotere ROM met dumbell bench press en kun je veel beter je chest daadwerkelijk "squeezen".
Het lijkt mij dat je meer borstactivatie hebt met een dumbell bench press t.o.v een barbell bench press.
Maar ik zou graag jouw beredenering willen weten waarom dit niet zo is