One Arm Dumbbell Bench Press vs Bench Press Machine
Which one fits your Chest workout plan?
Contents
One Arm Dumbbell Bench Press is the easier place to start — difficulty 4 of 5 vs 5. Compare Chest form cues and when to progress.
Compare the benefits of One Arm Dumbbell Bench Press and Bench Press Machine and pick the one that fits your Chest workout.
One Arm Dumbbell Bench Press vs Bench Press Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Bench Press Machine more often — 181 sessions compared to 124 for One Arm Dumbbell Bench Press.
What most people do isn't always what fits you. One Arm Dumbbell Bench Press and Bench Press Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Bench Press and Bench Press Machine Differ
| What differs | One Arm Dumbbell Bench Press | Bench Press Machine |
|---|---|---|
| Equipment | a dumbbell | a machine |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 124 sessions | 181 sessions |
How to Do One Arm Dumbbell Bench Press
One Arm Dumbbell Bench Press Muscles Worked: Chest
Form
- 1. Slowly lower the dumbbell so that it is next to your chest.
- 2. At this time, your forearm should be perpendicular to the floor.
- 3. Slowly lift the dumbbell to return to the starting position.
Coach's Tips
- 1. If you cannot lower the dumbbell to chest height, please lower it as much as you can without straining.
- 2. Be careful not to let your shoulders come forward past your chest, as this can put strain on your shoulders.
- 3. Please be careful not to let your hips come off the bench.
For a full One Arm Dumbbell Bench Press guide with alternatives and benefits, see the One Arm Dumbbell Bench Press exercise guide.
How to Do Bench Press Machine
Bench Press Machine Muscles Worked: Chest
Form
- 1. Tense your chest and push the handle forward while extending your arms.
- 2. Do not fully lock your arms, and pause briefly at the point where your chest contracts.
- 3. Slowly return the handle to the starting position while feeling your chest stretch.
- 4. Repeat the same motion without any rebound.
Coach's Tips
- 1. Engage your core to prevent your lower back from arching excessively.
- 2. Keep your wrists straight to avoid bending.
- 3. Adjust your range of motion so that your elbows do not go too far behind your body, putting strain on your shoulders.
For a full Bench Press Machine guide with alternatives and benefits, see the Bench Press Machine exercise guide.
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Bench Press Machine?
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.
What equipment do One Arm Dumbbell Bench Press and Bench Press Machine need?
One Arm Dumbbell Bench Press needs a dumbbell, and Bench Press Machine needs a machine.
Which is easier to start with?
One Arm Dumbbell Bench Press is the easier place to start. Move to Bench Press Machine once your form holds up.
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