Dumbbell Pullover vs Jackhammer Pushdown
Which one fits your Chest workout plan?
Contents
Planfit users log Dumbbell Pullover more often — 4,159 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Dumbbell Pullover and Jackhammer Pushdown and pick the one that fits your Chest workout.
Dumbbell Pullover vs Jackhammer Pushdown: 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 13 for Jackhammer Pushdown.
What most people do isn't always what fits you. Dumbbell Pullover and Jackhammer Pushdown 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 Jackhammer Pushdown Differ
| What differs | Dumbbell Pullover | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, back, and triceps | chest and triceps |
| Equipment | a dumbbell | a machine |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 4,159 sessions | 13 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 Jackhammer Pushdown
Jackhammer Pushdown Muscles Worked: Chest
Form
- 1. Keep your elbow fixed and push the handle down to straighten your arm.
- 2. Hold the feeling of contraction in your triceps at the bottom position for a moment.
- 3. While keeping your elbow from moving back, slowly return the handle to the starting position.
- 4. Repeat the same motion smoothly without any bouncing.
Coach's Tips
- 1. Keep your elbows fixed so they don't move back and forth, and be careful not to push with your shoulders.
- 2. Keep your wrists straight so they don't bend.
- 3. Avoid weights that are too heavy to the point of compromising your form.
For a full Jackhammer Pushdown guide with alternatives and benefits, see the Jackhammer Pushdown exercise guide.
Frequently Asked Questions
Which is better for Chest, Dumbbell Pullover or Jackhammer Pushdown?
Planfit users log Dumbbell Pullover more often — 4,159 sessions against 13 for Jackhammer Pushdown. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
Do Dumbbell Pullover and Jackhammer Pushdown work the same muscles?
Not quite. Dumbbell Pullover loads chest, back, and triceps, and Jackhammer Pushdown loads chest and triceps.
What equipment do Dumbbell Pullover and Jackhammer Pushdown need?
Dumbbell Pullover needs a dumbbell, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
Dumbbell Pullover is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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