Is dumbbell bench press better than barbell?
Honestly—it depends. I’ve found they do different things, and both can work. You just need to know when to use each.
I used to ask myself that question all the time.
I’d walk into the gym, see one guy pushing big weight on the barbell. Looked strong. Made sense. So I’d try it.
Then someone else would say dumbbells are better for chest—more stretch, more control. So I’d switch again.
Back and forth. No real progress. Just guessing, hoping something would click.
It took me a while to figure it out—what each one actually does, and which one fits better depending on the goal.
That’s why I’m writing this. If you’ve been stuck wondering which one to use, this will help.
I’ve trained with both——here’s what really matters
I’ve spent years training with both dumbbell bench press and barbell bench press. At first, I thought they did the same thing. But the more I trained, the more I realized—they don’t just feel different, they give totally different results.
Let me break it down properly.
Barbell Bench Press
🔹 I can lift heavier with a barbell
Barbell gives me stability. The bar connects both hands, so I can press more weight without worrying about balance. It’s great for building raw pushing power.
🔹 Progress is easy to track
Adding weight is simple. I just slap on a few plates and go. It’s straightforward and feels rewarding when the numbers go up.
🔹 But I don’t always feel it in my chest
Sometimes I finish my sets and feel it more in my shoulders or triceps. If my form isn’t perfect, my chest doesn’t get the full benefit.
🔹 One side can take over
I’ve had phases where my stronger side did most of the work—without me noticing. The bar hides imbalances unless you’re super strict with your form.
Dumbbell Bench Press
✍️ More stretch, more range
Dumbbells let me lower deeper at the bottom and bring my hands together at the top. That gives my chest a better stretch and squeeze.
✍️ Both sides have to work
Each arm moves on its own. That means no hiding imbalances. If one side is weak, it has to catch up. It’s harder—but it builds real balance.
✍️ I feel the chest working more
With dumbbells, I can adjust the angle and tempo. I slow things down, focus on control, and actually feel the chest do the work.
✍️ But it’s harder to go heavy
Stabilizing both dumbbells takes effort. I can’t lift as much weight, and it’s harder to set up. Still—less ego, more growth.
Barbell or dumbbell? Depends on what you’re after
After using both for years, I stopped asking “which one is better.”
Now I ask, what am I training for today?
Because honestly, the answer changes based on that.
Some days, I want to move heavy weight. Some days, I just want to feel my chest actually working—not just move the weight. That’s when I switch it up. Barbell, dumbbell—it depends.
Let me show you how I think through it.
| When I want to… | I go with… | Because… |
|---|---|---|
| Get stronger | Barbell bench press | I can push heavier without worrying about balance |
| Build size and chest shape | Dumbbell bench press | I get more stretch and control the movement |
| Fix one side being stronger | Dumbbell bench press | Each side works by itself—no hiding imbalances |
| Break through a plateau | Barbell bench press | Easier to add small weight and push limits |
| Reduce stress on my shoulders | Dumbbell bench press | Feels more natural, less locked-in |
| Train safely without a spotter | Dumbbell bench press | I can drop the weight if I need to—no risk |
So yeah, I don’t pick based on which one sounds better.
I pick based on what I need right now.
They’re just tools. And if you ask me, using both smartly gets you further than sticking to just one.
Don’t just copy a workout plan — mix both bench presses
Once I figured out how dumbbell and barbell bench press really work, I stopped choosing just one.
Now I mix them. And honestly? That’s when my strength training started to click.
✅ I don’t stick to only one movement
There were times I trained with just the barbell for weeks. My numbers went up, sure—but my chest didn’t feel much. Then I’d switch to dumbbells for a while, and boom—my chest would finally wake up, but my strength would drop.
So I stopped going all-in on just one. I started combining both in my routine.
✅ Here’s how I usually split it
- One session each week is barbell-focused. I go heavy and chase strength.
- Another session is dumbbell-focused. I slow it down, go full range, and just focus on feeling the chest.
- Sometimes I even do both in the same workout. Barbell first, then dumbbell to finish it off.
This combo works. I get the best of both: strength and muscle.
| Training goal | Main lift | Add-on move |
|---|---|---|
| Build strength | Barbell bench press | Dumbbell finisher (light, slow) |
| Grow chest size | Dumbbell bench press | Barbell for low reps |
| Full activation | Mix both in one session | Change angle or tempo |
Mixing both isn’t just smart—it’s necessary.
When I only use one, I always feel like something’s missing.
The 3 types of people who get stuck
I’ve made all of these mistakes. And I still see people making them every day.
If any of these sound like you—don’t worry. I’ve been there too.
⚠️ Type 1: Lifting heavy, but chest not growing
This guy only does barbell. Pushing big numbers every week. Looks strong.
But the chest? Still flat. No shape. No size.
That was me for a long time. I kept chasing weight. I thought more plates = more muscle.
But I didn’t feel my chest at all. Just shoulders and triceps.
Once I added dumbbells—slow, full range—I finally felt my chest working. And it started growing.
⚠️ Type 2: Good form, but stuck at the same weight
This guy is super clean with dumbbells. Good control. Nice tempo. Focused.
But he’s been stuck at the same weight for months.
I’ve been that guy too. Form was great. Progress? Not so much.
Sometimes you just need to go heavier. That’s where the barbell helps.
Lower reps. More load. It builds the strength to lift more—even with dumbbells.
⚠️ Type 3: Shoulders hurt, wrists ache, still benching
Always doing barbell. No spotter. Shoulders sore. Elbows cranky. Wrists screaming.
Still grinding through the same bench workout.
I did that too. Thought I was being tough.
Turns out I was just hurting myself.
Dumbbells saved my joints. I could adjust the angle. Go lighter.
More control, less pain. I could still train hard—just smarter.
If you’re in one of these situations, take it from me—switching it up changes everything.
Is Dumbbell Bench Press Better Than Barbell?
I used to ask that question all the time:
“Is dumbbell bench press better than barbell?”
Now? I don’t ask that anymore.
Because I realized—it’s not about better.
It’s about what works for the goal, and how it feels in your body.
Some days I need strength. Barbell helps.
Other days I need control, balance, or just to feel the damn chest working. That’s dumbbells.
When I stopped picking sides, I finally made real progress.
So if you’re still stuck asking “which one should I use?”
Try both. Learn how each one feels. Track what actually helps.
Don’t let the equipment decide for you.
You decide. Based on what you’re training for—and how your body responds.
For me, dumbbells didn’t replace barbells.
They completed them.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.