Which is better, barbell bench press or dumbbell bench press? Based on an EMG study comparing the two, dumbbell bench press elicited significantly more chest activation than barbells, likely because dumbbells allow for a slightly increased range of motion. So, case closed, dumbbell bench press is superior, right? Not quite. Although EMG activity is helpful to tell us about the biomechanics of exercises, higher activation does not necessarily translate into improved long-term muscle or strength g