One Arm Dumbbell Bench Press vs Jackhammer Pushdown
Maximizing Your Chest Workout Plan
Contents
Planfit users log One Arm Dumbbell Bench Press more often — 124 sessions vs 13. Compare Chest form, muscles worked, and when to use each.
Customize Your Chest Workout: Explore the Benefits of One Arm Dumbbell Bench Press and Jackhammer Pushdown for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Bench Press vs Jackhammer Pushdown : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log One Arm Dumbbell Bench Press more often — 124 sessions compared to 13 for Jackhammer Pushdown.
Popularity is not the whole answer. One Arm Dumbbell Bench Press and Jackhammer Pushdown differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How One Arm Dumbbell Bench Press and Jackhammer Pushdown Differ
| What differs | One Arm Dumbbell Bench Press | Jackhammer Pushdown |
|---|---|---|
| Muscles worked | chest, triceps, and front delts | chest and triceps |
| 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 | 13 sessions |
How to 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 Comment
- 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.
If you want to know a detailed guide to One Arm Dumbbell Bench Press, alternative exercises, and its benefits, check it out here. Check out the One Arm Dumbbell Bench Press Guide page of our blog!
How to 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 Comment
- 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.
If you want to know a detailed guide to Jackhammer Pushdown, alternative exercises, and its benefits, check it out here. Check out the Jackhammer Pushdown Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Jackhammer Pushdown?
Planfit users log One Arm Dumbbell Bench Press more often — 124 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 One Arm Dumbbell Bench Press and Jackhammer Pushdown work the same muscles?
Not quite. One Arm Dumbbell Bench Press loads chest, triceps, and front delts, and Jackhammer Pushdown loads chest and triceps.
What equipment do One Arm Dumbbell Bench Press and Jackhammer Pushdown need?
One Arm Dumbbell Bench Press needs a dumbbell, and Jackhammer Pushdown needs a machine.
Which is easier to start with?
One Arm Dumbbell Bench Press is the easier place to start. Move to Jackhammer Pushdown once your form holds up.
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