To do that, you need to: have someone who really knows their shit teach you how to bench correctly, "grease the groove", i.e. If you want to make the most progress in a particular lift, you should do that lift. ._1x9diBHPBP-hL1JiwUwJ5J{font-size:14px;font-weight:500;line-height:18px;color:#ff585b;padding-left:3px;padding-right:24px}._2B0OHMLKb9TXNdd9g5Ere-,._1xKxnscCn2PjBiXhorZef4{height:16px;padding-right:4px;vertical-align:top}._1LLqoNXrOsaIkMtOuTBmO5{height:20px;padding-right:8px;vertical-align:bottom}.QB2Yrr8uihZVRhvwrKuMS{height:18px;padding-right:8px;vertical-align:top}._3w_KK8BUvCMkCPWZVsZQn0{font-size:14px;font-weight:500;line-height:18px;color:var(--newCommunityTheme-actionIcon)}._3w_KK8BUvCMkCPWZVsZQn0 ._1LLqoNXrOsaIkMtOuTBmO5,._3w_KK8BUvCMkCPWZVsZQn0 ._2B0OHMLKb9TXNdd9g5Ere-,._3w_KK8BUvCMkCPWZVsZQn0 ._1xKxnscCn2PjBiXhorZef4,._3w_KK8BUvCMkCPWZVsZQn0 .QB2Yrr8uihZVRhvwrKuMS{fill:var(--newCommunityTheme-actionIcon)} I understand that Dumbbell Press is mainly for isolating the chest and that Bench Press hits both chest and tris hard. But he can put up 265 on the bench now (at 164lb bodyweight). If you bench press while favoring one side, you could end up with size and growth imbalance in your muscles. 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Flat Dumbbell Bench Press: The dumbbell variation of the flat barbell chest press is the close second place workout for mass and strength gains for the full and center focused chest. Bench Press is one the the big 3 lifts in weightlifting. compared muscle activity of the pecs, front delts and triceps in the barbell bench press vs. dumbbell flys. Also get of the dumbbell press for a couple weeks and do something else like bar bench, decline, incline bench or machine chest press that kind of thing. While the flat-bench dumbbell press – the dumbbell alternative of the barbell bench press and one of the best multi-joint chest presses for the mid-pec region – is commonly done with a palms-forward grip, on occasion you’ll see a trainer do the movement with a … Absolutely. It will initially help a little, but beyond a certain point, no matter how much your DB bench improves, your BB bench will be stuck. The barbell bench press is far enough removed from a dumbell bench that you'd be learning how to bench for a while before any of that strength you've built up can be useful. I pretty much haven't used a barbell in decades. But if you want to increase weight, you need to bench press more weight. ._3bX7W3J0lU78fp7cayvNxx{max-width:208px;text-align:center} Is that true that heavy barbell bench press with barbell or dumbbell press will help me get bigger arms as well? #1. Since you're a beginner its relatively rare to get a plateau at such an early stage.