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The barbell bench press is an integral member of the powerlifting big three, along with the back squat<\/a> and deadlift<\/a>. The classic bench is even associated with its own day the week. Who hasn\u2019t wanted to do the barbell bench press<\/a> on a Monday only to find a dozen other gym members with the same idea?<\/p>\n\n\n\n Fortunately, it\u2019s half-brother \u2014 the dumbbell bench press \u2014 is a similar movement, but it\u2019s even more forgiving on the joints and you need to work harder overall to stabilize the weights. Here we\u2019ll dive deep into both exercises so you can choose when to perform each according to your goals. Let\u2019s get ready to bench press, one way or the other.<\/p>\n\n\n\n The key differences to the naked eye seem apparent \u2014 it’s the equipment, either one barbell or two dumbbells are used. But the press setup and other slight differences should also be noticed between these two fantastic pressing variations.<\/p>\n\n\n\n Both exercises recruit the pectorals (chest), deltoids<\/a> (shoulder), and triceps<\/a> to varying degrees depending on the variation used. The barbell locks your joints into a specific range of motion every time. Because it’s one connected unit, the barbell’s stability allows you to press more weight than dumbbells, which require each arm to work independently.<\/p>\n\n\n\n The pressing path with the dumbbells often varies slightly with each rep and requires more upper-body stabilizers because the range of motion (ROM) isn\u2019t fixed \u2014 the weights tend to sway in all directions more than a barbell. This means your rotator cuff and shoulder stabilizers are turned on more to protect your shoulder joint.<\/p>\n\n\n\n Unless you have specialized equipment, there is no way to unrack and re-rack dumbbells like with the barbell bench press. Getting the dumbbells in position for the press requires effort and sound technique to avoid injury, and the same when you have finished your press. Getting the dumbbells into the starting position can become even more challenging as your working weights get heavier.<\/p>\n\n\n\n With a barbell, it’s a relatively simple matter of unracking the bar from the bench supports and replacing it at the end of the set. The process is identical regardless of the weight on the bar.<\/p>\n\n\n\n A barbell allows you to press using either a standard overhand grip, a false (thumbless) grip, or even an underhand grip. Each of these have their own benefits \u2014 the underhand grip recruits more of your shoulders and biceps for added stability, while the false grip can help to reduce shoulder joint strain. (1<\/a>) However, the barbell doesn\u2019t offer any freedom of movement at your wrists during the movement. Once you grip the bar, you’re locked into that position until the set ends.<\/p>\n\n\n\n Dumbbells allow much more variety of wrist movement, which can reduce strain on your elbows and shoulder joints. One key difference is that dumbbells allow you to press with a neutral (palms facing) grip. Not only does that put your shoulders and arms in the strongest leverage position, but it stresses the shoulder joint<\/a> less because it is neither internally nor externally rotated.<\/p>\n\n\n\n Both flat bench press variations are horizontal presses, where you lie on your back, press the weight up, and lower it down. In that vein, there are several similarities despite the equipment and setup differences. Here\u2019s how you know the exercises are different branches of the same tree.<\/p>\n\n\n\n Because they’re both horizontal pressing movements, with your body in the same position relative to the weight, both the dumbbell press and and barbell bench press engage the chest<\/a> as the primary working body part.<\/p>\n\n\n\n Both exercises are completed with assistance from your triceps and shoulders (particularly the anterior, or front, head of the muscle), while your upper back, core, and even your legs contribute to total-body stability.<\/p>\n\n\n\n The barbell bench press is the pressing variation where you\u2019ll be able to use more overall weight, which lends itself to building serious upper pressing power and strength. It’s not uncommon for an experienced lifter to barbell bench press 300 or more pounds.<\/p>\n\n\n\n While the dumbbell bench press doesn’t allow for as much total load \u2014 using a pair of 100-pound dumbbells, or 200 total pounds, would be an achievement for gym veterans\u2014 the exercise still creates a tremendous strength-building stimulus. Both exercises involve horizontal adduction (bringing your arms together toward your centerline), and both can build muscle, strength<\/a>, and power in the chest and triceps.<\/p>\n\n\n\n The dumbbell bench press and the barbell bench press have specific technique differences influencing the results delivered. Here\u2019s a closer look at exactly what makes them different. <\/p>\n\n\n\n With the dumbbell bench press<\/a>, you\u2019re coordinating the weights as you press each dumbbell individually. This can address muscular imbalances between your left and right sides, while the barbell requires you to push as a single unit with both hands. This changes the pressing path and range of motion in a few ways.<\/p>\n\n\n\n The dumbbells can move in a distinct arc and allow for more arm adduction \u2014 you can bring your arms close to each other in the top position, which cannot be done with a barbell.<\/p>\n\n\n\n The barbell\u2019s range of motion is more fixed because your hand stays in place and the barbell stops at chest-level. The dumbbells aren’t blocked by your chest in the bottom position, which can allow for a little more range of motion and a more extensive stretch on the chest and shoulders.<\/p>\n\n\n\n It is common with the barbell bench press to see a significant lower back arch and a puffed-out chest to shorten the range of motion. This acts as a type of counterbalance and can especially happen when using heavier weight.<\/p>\n\n\n\n This is difficult to do with the dumbbell bench press, and this position isn\u2019t as necessary because there is no need to meet your chest with the dumbbells. While you do still need to use your lower body to brace during the dumbbell bench press, your torso stays mostly flat on the bench.<\/p>\n\n\n\n Dumbbells are also relatively more difficult to stabilize throughout the exercise, meaning each rep will be very slightly different from the next because your shoulder stabilizers will be working harder than with the barbell movement. <\/p>\n\n\n\n The barbell locks your hands into two basic types of grip: overhand or underhand (which can both be done with dumbbells). The barbell bench press allows you to vary the width of your grip to change the emphasis on the muscles trained. Pressing with your hands closer will prioritize your triceps, while a wider grip will emphasize your chest and shoulders.<\/p>\n\n\n\n The most significant difference between the traditional barbell and dumbbells is the ability to press with a neutral grip which stresses the wrists, elbows, and shoulder joints less, making it a better choice if discomfort or poor joint mobility<\/a> is an issue. <\/p>\n\n\n\n Sit on a flat bench with a dumbbell on each knee. Lie back and raise your knees to drive the dumbbells back towards your shoulders while pressing the dumbbells up into a locked out position above your chest.<\/p>\n\n\nDumbbell Bench Press and Barbell Bench Press<\/h3>\n\n\n\n
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<\/a>Dumbbell and Barbell Bench Press Differences<\/h2>\n\n\n\n
Muscle Recruitment<\/h3>\n\n\n\n
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Setup<\/h3>\n\n\n\n
Grip<\/h3>\n\n\n\n
<\/a>Dumbbell and Barbell Bench Press Similarities<\/h2>\n\n\n\n
Training The Same Muscles<\/h3>\n\n\n\n
Upper Body Pressing Power and Strength<\/h3>\n\n\n\n
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<\/a>Key Technique Differences<\/h2>\n\n\n\n
Pressing Path<\/h3>\n\n\n\n
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Upper Body Position<\/h3>\n\n\n\n
Grip Options<\/h3>\n\n\n\n
<\/a>How to Dumbbell Bench Press<\/h2>\n\n\n\n
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