Barbell Pullover vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Barbell Pullover more often — 147 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Barbell Pullover and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Barbell Pullover vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Barbell Pullover more often — 147 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Barbell Pullover and Alternate Dumbbell Bench Press differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Barbell Pullover and Alternate Dumbbell Bench Press Differ
| What differs | Barbell Pullover | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Equipment | a barbell | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 147 sessions | 3 sessions |
How to Do Barbell Pullover
Barbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the barbell over your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the barbell to return to the starting position.
Coach's Tips
- If you can't lower the barbell all the way to the top of your head, please lower it as much as you can without overexerting yourself.
For a full Barbell Pullover guide with alternatives and benefits, see the Barbell Pullover exercise guide.
How to Do Alternate Dumbbell Bench Press
Alternate Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell to the side of your chest while bending your elbow.
- 2. When the dumbbell reaches chest height, push it back up using your chest strength to return to the starting position.
- 3. Lower and raise the opposite arm in the same manner.
- 4. Alternate between both arms and repeat in a rhythmic manner.
Coach's Tips
- 1. Keep your center stable so that the trajectory of both dumbbells doesn't wobble.
- 2. Avoid excessively arching your shoulders back, and if you have shoulder pain, reduce your range of motion.
- 3. Instead of being greedy for weight, focus on controlling both sides at the same speed.
For a full Alternate Dumbbell Bench Press guide with alternatives and benefits, see the Alternate Dumbbell Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Barbell Pullover or Alternate Dumbbell Bench Press?
Planfit users log Barbell Pullover more often — 147 sessions against 3 for Alternate Dumbbell Bench Press. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Barbell Pullover and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Barbell Pullover loads chest, back, and triceps, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Barbell Pullover and Alternate Dumbbell Bench Press need?
Barbell Pullover needs a barbell, and Alternate Dumbbell Bench Press needs a dumbbell.
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