Dumbbell Bench Press

The dumbbell bench press is one of the most utilised and well known horizontal pressing movements. It is extremely effective for both strength and hypertrophy training, though more so hypertrophy training.

The Bench Press

The bench press is probably the most well known exercise in the entirety of strength and conditioning. It requires very little introduction. The bench press is also a very effective horizontal pressing movement that can both be used for strength and hypertrophy.

Similarities Between DB and Barbell Bench Press

Horizontal Press Movement Pattern

The biggest similarity between the DB and barbell bench press is the fact that they are both horizontal pressing exercises . The horizontal pull movement pattern primarily works the pectoral muscles and the triceps, but also requires strength in the anterior deltoids. In this sense, they are very similar exercises which will illicite very similar training adaptations.

Free Weight Exercises

Both the DB bench press and the barbell bench press are free weight exercises. Free weight exercises, unlike bodyweight exercise, are extremely effective for both strength training and hypertrophy training whilst simultaneously improving the stability of the joints moving the weights. They differ for example from press ups that move through the same movement pattern but do not involve load bearing from an external weight.

Differences Between DB and Barbell Bench Press

Strength Training

A big difference between these two exercises is their utility for strength training. The bench press is far more effective at improving strength levels. This is for two main reasons, weight manipulation and starting position. It is pretty common for dumbbells to increase in large jumps of 2.5kg each side so 5kg in total, this can make applying progressive overload challenging for more experienced individuals. The starting position of the DB bench press does not make it practical for strength training. For more advanced individuals, using heavy DB’s can be very impractical for the repetition range of 1-3 because getting the DB’s to the starting position is so difficult. This is not the case for beginners however who certainly can use the DB bench press for strength training.

Hypertrophy

Both the DB bench press and the barbell bench press are extremely effective for hypertrophy training. To be honest it would be hard to say that one is better of worse than the other as they are both so effective. The only comment to make might be that going to failure on the DB bench press is safer as the can be dropped on the floor. That being said bench pressing should always be done with a spotter so this shouldn’t make a difference. There is little difference between the DB bench press and barbell bench press when it comes to accumulating volume for hypertrophy.

Shoulder Injuries

Shoulder injuries and niggles can make resistance training for the upper body difficult. The DB bench press is much more effective at working around some shoulder injuries. The barbell bench press locks you into a specific range of motion, which can aggravate shoulder issues. This is why I would always use the DB bench press before the barbell bench press at the end of a rehab process for a shoulder injury.

Beginner Friendly

The skill acquisition for the DB bench press is usually faster than the barbell bench press. This is usually because there is more leeway to find a range of motion that is comfortable wheres with the barbell people can feel stuck in place. That being said, the time period for skill acquisition for the barbell bench press is by no means long. The barbell is often too heavy for females who are just starting resistance training and can sometimes be for some very untrained males. This is another reason why starting with DB’s for beginners is superior.

Which is More Effective? Dumbbell Bench Press vs Barbell Bench Press

Neither is more effective overall. The bench press is superior for strength development, the dumbbell bench press is superior for beginners and working around injuries. Both can be used very effectively in a resistance training programme, they can often be found in the same resistance training programme during the same or different sessions. During maintenance phases I like to maintain strength with the bench press and use the DB bench press for my high repetition work.