Knee Push Up vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Knee Push Up more often — 2,891 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Knee Push Up and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Knee Push Up vs Alternate Dumbbell Bench Press: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Knee Push Up more often — 2,891 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Knee Push Up 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 Knee Push Up and Alternate Dumbbell Bench Press Differ
| What differs | Knee Push Up | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | bodyweight only | a dumbbell |
| Difficulty | 3 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 2,891 sessions | 3 sessions |
How to Do Knee Push Up
Knee Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Knee Push Up guide with alternatives and benefits, see the Knee Push Up 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, Knee Push Up or Alternate Dumbbell Bench Press?
Planfit users log Knee Push Up more often — 2,891 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 Knee Push Up and Alternate Dumbbell Bench Press need?
Knee Push Up needs bodyweight only, and Alternate Dumbbell Bench Press needs a dumbbell.
Which is easier to start with?
Knee Push Up is the easier place to start. Move to Alternate Dumbbell Bench Press once your form holds up.
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