Barbell and dumbbell exercises are included in most of the basic strength training complexes in athletic gymnastics. With the help of these shells, you can qualitatively pump a variety of muscle groups, from the biceps to the chest muscles. Which of these devices is most effective?
Convenience of handling the projectile
Barbell exercises are distinguished by the ease of handling the apparatus during the application of the load. This is especially important when the athlete is doing the bench press. For example, to bring the bar to its original position, you need to lie well on the bench, and then remove it from the stops in one motion. After completing the exercise, you need to stretch out your arms and carefully put the bar of the bar in the stoppers.
Dumbbells are another matter. When performing a press with dumbbells, you need to correctly perform a complex movement, which in itself will be a strength exercise that requires adherence to a special technique. And if the dumbbells have a serious weight, then you cannot do without the help of a partner when performing a bench press or spreading dumbbells to the sides.
Large dumbbells require higher concentration, precision of movement and compliance with safety precautions.
Exercise efficiency
Swinging with a barbell, you have the ability to change the grip width. The narrower the bench press grip, the greater the load on the middle chest. With a wide grip, triceps are more involved. By changing the distance between your hands on the barbell, you thus get the opportunity to control the load on individual muscle groups.
The disadvantage of the barbell press is obvious: when performing the exercise, this apparatus has few degrees of freedom when comparing the barbell with dumbbells. The arm with the dumbbell can be moved in almost any direction, which is achieved by the exceptional mobility of the shoulder joint. In this case, the load is transferred to a much larger number of small muscles of the shoulder girdle. In other words, both shells are effective, but you must clearly understand which muscle development you intend to target.
Training safety
The barbell bar in most exercises can only move along a certain trajectory. Therefore, when working with a barbell, it is important that the elbows are spread out to the sides and located under the bar. It is worth bringing the elbows far back or forward, as the shoulder joint immediately takes a position that is dangerous from the point of view of injury.
Once you've mastered the barbell handling skill, you can easily follow through on this recommendation.
Lifting the dumbbells, the athlete makes them move along a given trajectory. An experienced athlete's brain instinctively tries to choose the trajectory that is optimal in terms of keeping the joints safe. But if you're fatigued and doing the exercise at the ultimate weight, the dumbbell may tip off the intended trajectory. Joint injury can result.
To summarize, we can say that both the barbell and dumbbells are a good and effective tool for strength training, but only in experienced hands. As you master the technique, you will be able to successfully combine both shells, increasing the overall performance of your classes.
