One Arm Dumbbell Bench Press vs Weighted Push Up
Maximizing 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.
Customize Your Chest Workout: Explore the Benefits of One Arm Dumbbell Bench Press and Weighted Push Up for Better Comparison.
Planfit Users' Choice about One Arm Dumbbell Bench Press vs Weighted Push Up : 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 79 for Weighted Push Up.
Popularity is not the whole answer. One Arm Dumbbell Bench Press and Weighted Push Up 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 Weighted Push Up Differ
| What differs | One Arm Dumbbell Bench Press | Weighted Push Up |
|---|---|---|
| Equipment | a dumbbell | a standard setup |
| One side at a time | Yes | No |
| Difficulty | 4 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 124 sessions | 79 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 Weighted Push Up
Weighted Push Up muscles worked: Chest
Form
- 1. Slowly lower your body until your chest is close to the floor by bending your elbows.
- 2. After feeling tension in your chest and pausing, push your body back up to the starting position by straightening your arms.
- 3. Maintain a straight line to prevent your hips from sagging or rising too high when your body is lifted.
- 4. Repeat the same movement for the specified number of repetitions.
Coach's Comment
- 1. Gradually increase the weight without putting strain on your waist and shoulders.
- 2. Engage your abdomen and glutes to prevent your back from sagging.
- 3. If you feel pain in your shoulders or wrists, stop immediately and adjust the weight.
If you want to know a detailed guide to Weighted Push Up, alternative exercises, and its benefits, check it out here. Check out the Weighted Push Up Guide page of our blog!
Frequently Asked Questions
Which is better for Chest, One Arm Dumbbell Bench Press or Weighted Push Up?
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 Weighted Push Up need?
One Arm Dumbbell Bench Press needs a dumbbell, and Weighted Push Up needs a standard setup.
Which is easier to start with?
One Arm Dumbbell Bench Press is the easier place to start. Move to Weighted Push Up once your form holds up.
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