The dumbbell press works more of the arm muscle due to the fact that it makes the srms stabalize the two separate weights.
The stabilisation increases more at the shoulder joints than the arms.
The stabalizer muscles that it works are essential for strong punches.
Punching has more to do with the legs, hips and core than the chest arms and shoulders. You can throw a good punch without using the arm muscles at all.
You should altetnate between different excersises, so as to keep the body guessing and because each excersise acts differently.
You should not chop and change your exercises too frequently. As discussed recently, stick with an exercise until such time as your progress slows/stops, then move on to something new to give the body a fresh challenge.
Another great chest workout is the dumbbell fly. It fully extends the pecs (for max gains), and doesn't require much weight if done properly.
Flyes do help with 'gains' in muscle mass if that is your goal, but do not have much to do with improving strength and/or power in functional movements.
Edited by Cord (03/03/06 11:52 AM)