Ditch the barbell and pick up a pair of dumbbells to improve your training.
2 of 8 / 1. STABILIZATION AND ACTIVATION
One study compared the EMG activity of the chest, triceps and biceps when performing a barbell bench press, smith machine bench press and a dumbbell bench press. The dumbbell bench press and barbell bench press were similar in chest and triceps activity. Biceps activity was significantly higher with the dumbbells. Why? Dumbbells require greater stabilization. Ergo why it is very rare to see a world-class bench presser with spaghetti arms. Greater stabilization is a requirement with dumbbells, in turn, activating more muscle fibers. Dumbbells are functional training without becoming a modern day rendition of the now illegal sideshow.
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http://www.muscleandfitness.com/workouts/workout-tips/7-advantages-dumbbell-training/slide/1
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