Dumbbell Bench Press vs Pause Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Bench Press more often — 31,543 sessions vs 85. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Bench Press and Pause Bench Press and pick the one that fits your Chest workout.
Dumbbell Bench Press vs Pause 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 85 for Pause Bench Press.
What most people do isn't always what fits you. Dumbbell Bench Press and Pause 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 Pause Bench Press Differ
| What differs | Dumbbell Bench Press | Pause Bench Press |
|---|---|---|
| Equipment | a dumbbell | a barbell |
| Difficulty | 2 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 31,543 sessions | 85 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 Pause Bench Press
Pause Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the barbell until it touches just below your chest.
- 2. Pause for about 1-2 seconds at the lowest point.
- 3. At this time, your forearms should be perpendicular to the floor.
- 4. Slowly lift the barbell back to the starting position.
Coach's Tips
- 1. If the barbell does not touch your chest, please lower it as much as possible 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 Pause Bench Press guide with alternatives and benefits, see the Pause Bench Press exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Bench Press or Pause Bench Press?
Planfit users log Dumbbell Bench Press more often — 31,543 sessions against 85 for Pause 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 Pause Bench Press need?
Dumbbell Bench Press needs a dumbbell, and Pause Bench Press needs a barbell.
Which is easier to start with?
Dumbbell Bench Press is the easier place to start. Move to Pause Bench Press once your form holds up.
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