Dumbbell Bench Press vs Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 sessions vs 2,765. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bench Press and Hammer Bench Press and pick the one that fits your Chest workout.
Dumbbell Bench Press vs Hammer Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Bench Press more often — 31,543 sessions compared to 2,765 for Hammer Bench Press.
What most people do isn't always what fits you. Dumbbell Bench Press and Hammer 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 Dumbbell Bench Press and Hammer Bench Press Differ
| What differs | Dumbbell Bench Press | Hammer Bench Press |
|---|---|---|
| Equipment | a dumbbell | a machine |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 2,765 sessions |
How to Do Dumbbell Bench Press
Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Slowly lift the dumbbell back to the starting position.
Coach's Tips
- 1. If you can't lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full Dumbbell Bench Press guide with alternatives and benefits, see the Dumbbell Bench Press exercise guide.
How to Do Hammer Bench Press
Hammer Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower your hand to the side of your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift it back up to return to the starting position.
Coach's Tips
- 1. Please lower it as much as possible without overdoing it.
- 2. Be careful not to let your shoulders come forward of your chest, as it can strain your shoulders.
- 3. Please be careful not to let your hips fall off the bench.
For a full Hammer Bench Press guide with alternatives and benefits, see the Hammer Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Hammer Bench Press?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 2,765 for Hammer 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 Dumbbell Bench Press and Hammer Bench Press need?
Dumbbell Bench Press needs a dumbbell, and Hammer Bench Press needs a machine.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Hammer Bench Press once your form holds up.
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