Nobody can resist a good upper body workout…and people really can’t resist a good chest workout.
We completely understand; chest exercises are fun to do, there are all kinds of different chest machines, and everybody loves big chest muscles.
The best thing about Mon…we mean chest day is, you don’t even need to get overly cute or creative to build some serious muscle. If you’ve got a bar and some plates, a bench, a rack, and a couple of dumbbells, you can test the “competing” exercises we’re discussing today.
The dumbbell vs barbell bench press.
We’re big fans of both and we think you will be too, if you aren’t already. If you’re looking to try these two stalwart exercises out for yourself, we’ve got you covered on technique and benefits derived from both options.
The iron isn’t going to pump itself, though…so let’s get to it!
How to Perform the Dumbbell Bench Press
Despite being an exercise that can pack on muscle and build superior upper-body strength, the dumbbell bench press is a relatively easy movement to perform. Additionally, you can knock out each set with minimal equipment; you only need a pair of dumbbells and a flat bench.
The amount of weight you’re using for your dumbbell bench presses will determine how you position the weight to start each set.
If the dumbbells are relatively light for you, they can be positioned on either side of your bench and simply be picked up and balanced on the thighs. From here, lay back on the bench while rotating the dumbbells down with you, assuming a supinated grip (wrists facing away from your face). Hold the dumbbells just outside your chest before beginning each rep.
If the dumbbells are relatively heavy for you, enlist the help of a friend or training partner to assist you. Lay back on the bench and assume a “receiving” position with your hands just outside your chest. Your friend will hand you each dumbbell as you remain prone in this position, waiting to begin your set until you have them secured in each hand.
Once you have your dumbbells in their starting positions, plant your feet into the ground, lightly inhale a breath, and forcefully press the dumbbells directly above you. As soon as your arms are fully extended, briefly pause before returning the dumbbells to their starting positions in a controlled manner. Lightly exhale your breath and begin your next repetition.
Once you have completed your final rep, be sure to return the dumbbells to their starting positions (don’t drop them from above your chest!) before either allowing your partner to take them from you or sitting up, positioning them back on the thighs as you rise before lightly setting them back on the floor.
Controlling the dumbbells during each ascent will ensure that they rise in a perfectly vertical manner. This is a very efficient way to move the dumbbells and will allow you to press heavier weights for more repetitions.
Dumbbell Bench Press Benefits
It may not have enough benefits to win this round of the dumbbell vs barbell bench press showdown, but there is a lot to gain from dumbbell bench pressing:
- Works a lot of muscle groups
People often discount the sheer number of muscles the dumbbell bench press exercise works. You can count the pectoralis major (pecs), triceps, biceps, and anterior deltoids (delts) among these.
- Core lift or an accessory exercise
You can use some really heavy dumbbells to get a serious chest workout or you can hit some low-weight, high-rep sets as an accessory lift after you’ve gone heavy on barbell bench presses.
- Easier to adjust for the weaker arm
If you have an arm that you are rehabbing or that is simply significantly weaker than the other, you can use a lighter dumbbell in that hand. This is impossible with a barbell bench press but is an actual feature of the dumbbell bench press.
How to Perform the Barbell Bench Press
The barbell bench press is arguably one of the least complicated compound movements to perform. Although it has more significant equipment requirements than the dumbbell bench press (you’ll need a barbell, weight plates, barbell collars, a bench, and a rack like the RitFit M1), assuming the starting position is much easier.
Depending on how much weight you are using, you can bench press with or without a friend to spot you. When in doubt, opt for a spotter, although most of the time, your working sets should not be heavy enough where a spotter is necessary.
Position your bench so that when you are lying on the bench, the barbell is directly over your eyes and directly in the center of the rack. Adjust the J-Hooks to a level where your arms are roughly 80 percent extended when you are grasping the bar before you begin each set. Lay back and plant your feet into the ground beside the bench. Inhale a breath and push the bar up and out of the J-Hooks.
Move the bar slightly forward so it is directly above your upper chest. Exhale as you stabilize the barbell. Inhale again as you lower the bar to your chest in a controlled manner. Once the bar makes contact with your chest, briefly pause before forcefully pushing it straight up and away from you until your arms are fully extended. Exhale and either return the bar to the J-Hooks or inhale again before beginning another rep.
If you have a partner spotting you, they will assist you in unracking the barbell to begin each set and reracking the bar to conclude each set. It is important to coordinate these processes with your spotter before you begin each set to ensure that you are both aware of how and when they will assist you.
Keeping your feet in contact with the ground, pushing through them during each rep, will allow you to generate additional force and maintaining a completely vertical bar path will create the most efficient movement pattern.
Barbell Bench Press Benefits
In the dumbbell vs barbell bench press debate, the latter of the two is the more popular lift. Let’s see if its benefits justify the entire world bench pressing every Monday:
- Ultimate upper-body muscle engagement
It’s probably easier to mention the upper body muscles the barbell bench press doesn’t work. It is truly a comprehensive upper-body muscle developer.
- Easy to spot
As long as you discuss your signals and command ahead of time, spotting the barbell bench press is very easy. When a lifter is struggling, the spotter can lightly lift the bar to provide the necessary assistance for them to complete the lift.
- Competition Lift
With most exercises, you’re only competing against yourself. However, the barbell bench press is a contested lift in the sport of powerlifting. This provides lifters with competitive aspirations and extra incentives during training.
Dumbbell vs Barbell Bench Press…Everybody Wins!
If you knew anything about these exercises before we got started, you probably figured that there was no way we were declaring a winner in the dumbbell vs barbell bench press breakdown. As you can see, they’re both easy-to-perform movements (especially if you have a friend to help you) that offer big benefits.
If, for some reason, you’ve neglected adding these exercises to your upper body and/or chest routine, now is the time to start benchin’. Even if you’ve used only a barbell or only dumbbells in the past, we hope you can now appreciate the advantages that each implement offers.
…and if you’re reading this on Tuesday morning and are bummed that you’re going to have to wait another 6 whole days before getting started, don’t worry. You officially have our permission to take these two for a ride any day of the week.
