Close-Grip Bench Press vs Dumbbell Bench Press
Swapping Close-Grip Bench Press (Barbell) for Dumbbell Bench Press (Dumbbell) retains 100% overlap; expect independent unilateral stabilization. Compare exact 17-muscle fractional recruitment before swapping equipment mid-session.
Side-by-Side 17-Muscle Recruitment Delta
How primary mover (1.0× set) and synergist (0.5× set) allocation changes when swapping Close-Grip Bench Press for Dumbbell Bench Press.
| Muscle Group | Close-Grip Bench Press | Dumbbell Bench Press | Leverage Shift |
|---|---|---|---|
| Chest (Pectoralis Major) | Primary (50%) | Primary (50%) | Matched |
| Triceps Brachii | Secondary (30%) | Secondary (30%) | Matched |
| Shoulders (Deltoids) | Secondary (20%) | Secondary (20%) | Matched |
Load & Volume Conversion: Close-Grip Bench Press → Dumbbell Bench Press
Worked weight heuristic: a 100 kg set on Close-Grip Bench Press (Barbell) maps roughly to 38 kg per hand on Dumbbell Bench Press (Dumbbell; 2 kg jumps, curve: extended end-range stretch with neutral wrist path). Calibrate set 1 at RPE 8 so e1RM history for Close-Grip Bench Press remains unskewed. Zero anatomical muscles are dropped between Close-Grip Bench Press and Dumbbell Bench Press; 1:1 weekly set volume carries straight across.
Supporting Sports-Science Literature
| Study Title | Lead Author & Year | Verified Link |
|---|---|---|
| Neuromuscular responses for resistance training sessions adopting traditional, superset, paired set and circuit methods. | Paz (2019) | PubMed 31113178 ↗ |
| High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. | Zaroni (2019) | PubMed 31260419 ↗ |
| The effects of ten weeks resistance training on sticking region in chest-press exercises. | Saeterbakken (2020) | PubMed 32645111 ↗ |
| Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. | Farias (2017) | PubMed 27669189 ↗ |