BARBELL vs DUMBBELL BENCH PRESS

first of all, you should always have a spotter when benching. the spotter helps you with the first and last rep and it's always safer to have someone who can give you a hand in case you need it. plus, some motivation won't harm anyone, right?!

benching with a barbell is ideal because you can go heavy and improve each workout by adding a small amount of weight (4-5%). progressing with dumbbells is more difficult because they usually go up by 5lbs which is a lot if you think that you add that weight per arm. but on the other hand, dumbbells give you the possibility to follow a range of motion that best suits your anatomy. with a barbell you are forced to keep the hands firm and in line so when you lower the weight, you can't really go in hyperextension and when you rise it you can't contract the chest very well. 

so what's the best thing to do?

i recommend you go for a couple of weeks with barbell and then switch to dumbbell. if you are doing the regular bench with a barbell, then hit the incline with dumbbells and vice versa. 

and remember, the bars goes always under the pecs, not over the upper chest muscles. in this way you prevent shoulder injury.

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