Chest Press Machine vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Chest Press Machine more often — 46,851 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Chest Press Machine and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Chest Press Machine vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Chest Press Machine more often — 46,851 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Chest Press Machine 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 Chest Press Machine and Alternate Dumbbell Bench Press Differ
| What differs | Chest Press Machine | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | a machine | a dumbbell |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 46,851 sessions | 3 sessions |
How to Do Chest Press Machine
Chest Press Machine Muscles Worked: Chest
Form
- 1. Please push the handle hard.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. If you fully extend your elbows, it can strain your elbow joints and the front of your shoulders, so do not extend them all the way.
- 2. If you overarch your lower back, you may feel pain in your lower back, so engage your abs to stabilize your torso.
For a full Chest Press Machine guide with alternatives and benefits, see the Chest Press Machine 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, Chest Press Machine or Alternate Dumbbell Bench Press?
Planfit users log Chest Press Machine more often — 46,851 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.
What equipment do Chest Press Machine and Alternate Dumbbell Bench Press need?
Chest Press Machine needs a machine, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Chest Press Machine is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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