Hammer Bench Press vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Hammer Bench Press more often — 2,765 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Hammer Bench Press and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Hammer Bench Press vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Hammer Bench Press more often — 2,765 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Hammer Bench Press 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 Hammer Bench Press and Alternate Dumbbell Bench Press Differ
| What differs | Hammer Bench Press | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | a machine | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,765 sessions | 3 sessions |
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.
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, Hammer Bench Press or Alternate Dumbbell Bench Press?
Planfit users log Hammer Bench Press more often — 2,765 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.
What equipment do Hammer Bench Press and Alternate Dumbbell Bench Press need?
Hammer Bench Press needs a machine, and Alternate Dumbbell Bench Press needs a dumbbell.
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