Dumbbell Press Vs. Bench Press

Professional bodybuilders use dumbbells and barbells as part of their full-body workout routines. They each offer advantages to individual muscle groups, but dumbbells offer greater range of motion and take up a lot less space.

  1. Range of Motion

    • With a dumbbell in one hand, a bodybuilder can raise the bell in an arc, working more muscles, or switch uninterrupted to other lifts, like dumbbell flies. The barbell allows only up and down motion.

    Bottom of the Press

    • Dumbbells allow the builder to lower the weight farther, working more muscles (including the lateral muscles of the back) than the barbell, which is limited by the bar touching the chest.

    Sculpting

    • Where the bench press provides bulk, the dumbbell enables a builder to sculpt the muscle, varying his press to even out imbalances, like a left pectoral muscle that is smaller than the right.

    Stabilizers

    • Barbells can work a range of muscles in the back and legs as well; dumbbells more specifically target the stabilizers in the upper body, including the back and shoulders.

    Safety

    • Without a spotter to help, the builder may drop dumbbells to the side, whereas a barbell will drop to the chest.