The dumbbell press and the bench press engage the primary muscle that fans across your chest: the pectoralis major. The exercise also engages the triceps, which run along the back of the upper arm, and the anterior and medial deltoids, which are located on the front and top of the shoulder. A dumbbell press employs two dumbbells, one in each hand. A bench press can use a barbell with weights on each end or a bench press machine, which provides two handles on fixed tracks with variable weight settings. Each exercise offers distinct advantages and should be employed in your training program to build strength, size and stabilization in your upper body.
Form Similarities & Differences
In both the dumbbell press and the bench press, lie flat on a bench with your head supported and feet resting comfortably on the floor for stability. Both moves involve a controlled press with the weights being raised and lowered directly over the chest at or slightly above the nipple line. Keep wrists flat and perpendicular to the dumbbell or bar. When using a bench press machine, the grip is predetermined. With a dumbbell or barbell, the grip should be slightly wider than shoulder-width apart. To target pectoral muscles specifically, the American Council on Exercise suggests flaring the elbows away from the body when lowering weights. To target triceps, keep the elbows close to the body.
Dumbbell Press Advantages
Although the exercises seem identical, the dumbbell press offers several advantages. Holding weights in separate hands requires each arm to carry its own weight, reducing the likelihood of one-side muscle dominance. Another advantage of the dumbbell press over bench press--particularly a bench press machine--is that the dumbbells recruit additional stabilizing muscles to perform the move. This increases functional strength, says Mayo Clinic physical medicine and rehabilitation specialist Dr. Edward R. Laskowski. Functional strength is the kind of strength that allows you to lift a bag of groceries or put luggage in an overhead bin.
Machine Bench Press Advantages
For the beginning weight-lifter, performing a bench press on a machine offers a nearly foolproof exercise for strengthening the chest muscles with minimal risk of improper form or dropping weights. It's also beneficial when a spotter is not available to assist with a dumbbell press or barbell bench press.
Barbell Bench Press Advantages
For the intermediate or advanced weight-lifter, a barbell bench press allows greater weight to be lifted in a controlled manner than does the dumbbell press. Ultimately, more weight increases muscle size.
Warnings
Dumbbell presses and bench presses carry risks. When performing either exercise without the aid of a machine, use a spotter to reduce the risk of dropping the weight. Before selecting a weight size to lift, ensure that you are able to comfortably perform at least three repetitions. If you're unsure, measure your strength using a bench press machine or work up incrementally from a comfortable starting point. Additionally, when performing a bench press, always place collars or monkey clips on the ends of the bar so the weights don't fall off the ends.
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