The bench press if the ultimate in upper body lifts. Not only is it a staple compound lift (similar to the squat or the deadlift), but it offers a simple equation when it comes to measuring upper body strength; that is, a strong bench press equals a strong upper body.
Whether you’re a seasoned pro or a beginner, using a combination of both barbell and dumbbells is a great way to increase strength and muscle gains. A barbell bench press is a straight-forward bilateral lift that quickly fatigues the central nervous system through lifting moderate to heavy loads, whereas the dumbbell bench press offers the immense benefits of unilateral training, such as core stabilization, imbalance correction and increased muscle stimulation. Another effective method to improve your bench press is to add BFR into your programming.