Does the Dumbbell Bench Put Less Stress on Your Shoulder Muscles?

The dumbbell bench press is a popular exercise that targets the triceps and pectoralis major muscles, along with the anterior deltoids of the shoulders. The dumbbell bench press is often used to replace the barbell bench, or used in conjunction with it. While the move is effective for improving strength, it also allows for increased mobility, which could actually put more stress on your shoulder muscles.

  1. The Exercise

    • To perform a dumbbell bench press, lie face up on a horizontal exercise bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with your palms facing your knees and your arms extended vertically. Inhale and bend your elbows to the sides to slowly lower the weights toward your chest. Press the weights back up to the starting position, exhaling at the end of the movement.

    Shoulder Action

    • The shoulder is the most mobile joint in the body, which also makes it the least stable. The shoulder is a ball-and-socket joint that is held in place by a group of four muscles known collectively as the rotator cuff. If put under enough stress, one or more of the rotator cuff muscles can tear. During a dumbbell bench press, the muscles in the front of the shoulder, including the pectoralis major, are put under considerable stress. The fact that there is no bar to restrict downward movement means the dumbbell press allows for a much greater range of motion of the shoulder joint. The greater the range of shoulder movement, the more susceptible it is to injury.

    Dumbbells vs. Barbell

    • When comparing a dumbbell bench press to a barbell bench press, there are a few things to consider. The fixed bar in the barbell bench press restricts any extra movement in the shoulder joints, giving them more stability. However, the fixed bar does not allow for any adjustments in the arms or shoulders. When benching with dumbbells, you have the freedom to adjust your position as needed so that you're comfortable throughout the entire lift. When it comes to weight, benching with a barbell allows for much heavier loads than with dumbbells. Heavier loads mean greater gains in strength and muscle development.

    Workout Tips

    • Keep your risk of shoulder injury low by constantly changing up your workouts. Alternate dumbbell bench presses with the barbell version every few workouts. Try other chest exercises such as pushups, flys and bar dips to prevent continuously stressing your shoulders with the same exercises. Remember to work the muscles on the back of your shoulder as well to prevent muscle imbalance and improve the overall integrity of the joint.