Dumbbell Pullover vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Dumbbell Pullover vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Dumbbell Pullover more often — 4,159 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Dumbbell 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 Dumbbell Pullover and Alternate Dumbbell Bench Press Differ
| What differs | Dumbbell Pullover | Alternate Dumbbell Bench Press |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 3 sessions |
How to Do Dumbbell Pullover
Dumbbell Pullover Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell above your head.
- 2. At this time, your chest and back should be sufficiently stretched.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Tips
- 1. If you feel pain in the front of your shoulder or chest, or if it is difficult to lower the dumbbell above the top of your head, do not overexert yourself and lower it only as much as you can, and adjust to a lighter dumbbell.
- 2. Engage your abs to protect your lower back so that your lower back does not overarch.
For a full Dumbbell Pullover guide with alternatives and benefits, see the Dumbbell 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, Dumbbell Pullover or Alternate Dumbbell Bench Press?
Planfit users log Dumbbell Pullover more often — 4,159 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 Dumbbell Pullover and Alternate Dumbbell Bench Press work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Alternate Dumbbell Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Pullover and Alternate Dumbbell Bench Press need?
Dumbbell Pullover needs a dumbbell, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Dumbbell Pullover is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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