Dumbbell Pullover vs Hammer Bench Press
Which one fits your Chest workout plan?
Contents
Hammer Bench Press works multiple joints at once, Dumbbell Pullover isolates — difficulty 5 of 5 vs 4. See which fits your Chest day.
Compare the benefits of Dumbbell Pullover and Hammer Bench Press and pick the one that fits your Chest workout.
Dumbbell Pullover vs Hammer 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 2,765 for Hammer Bench Press.
What most people do isn't always what fits you. Dumbbell Pullover 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 Pullover and Hammer Bench Press Differ
| What differs | Dumbbell Pullover | Hammer Bench Press |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest, triceps, and front delts |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 2,765 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 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 Pullover or Hammer Bench Press?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Chest, so the choice comes down to the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Hammer Bench Press work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Hammer Bench Press loads chest, triceps, and front delts.
What equipment do Dumbbell Pullover and Hammer Bench Press need?
Dumbbell Pullover needs a dumbbell, and Hammer Bench Press needs a machine.
Which is easier to start with?
Dumbbell Pullover is the easier place to start. Move to Hammer Bench Press once your form holds up.
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