Weighted Push Up vs Alternate Dumbbell Bench Press
Which one fits your Chest workout plan?
Contents
Planfit users log Weighted Push Up more often — 79 sessions vs 3. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Weighted Push Up and Alternate Dumbbell Bench Press and pick the one that fits your Chest workout.
Weighted 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 Weighted Push Up more often — 79 sessions compared to 3 for Alternate Dumbbell Bench Press.
What most people do isn't always what fits you. Weighted 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 Weighted Push Up and Alternate Dumbbell Bench Press Differ
| What differs | Weighted Push Up | Alternate Dumbbell Bench Press |
|---|---|---|
| Equipment | a standard setup | a dumbbell |
| Difficulty | 5 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 79 sessions | 3 sessions |
How to Do 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 Tips
- 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.
For a full Weighted Push Up guide with alternatives and benefits, see the Weighted 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, Weighted Push Up or Alternate Dumbbell Bench Press?
Planfit users log Weighted Push Up more often — 79 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 Weighted Push Up and Alternate Dumbbell Bench Press need?
Weighted Push Up needs a standard setup, and Alternate Dumbbell Bench Press needs a dumbbell.
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