The barbell bench press is the king of the bench press jungle, but the dumbbell bench press is striding with it side by side. Barbell variations allow you to move more weight due to their fixed range of motion, but dumbbell bench press variations offer more freedom of movement.
Why does that matter? Isn’t more weight the be-all and end-all? It matters for three reasons.
First, the freedom of pressing with dumbbells is joint-friendly, which is vital if the upper body joints are angry. Second, because you’re pressing each dumbbell separately, you’ll strengthen muscle imbalances between sides. Third, the chest muscles are fan-shaped; hitting them from various angles is vital for chest development.
It’s hard to go past the dumbbell bench press when chest muscle gains are the name of the game. Here, we’ll explain how these ten were chosen among the many existing variations and ten dumbbell bench press variations to rock your chest.
Why These 10 Dumbbell Bench Press Variations?
These 10 dumbbell bench press variations target the chest, shoulders, and triceps from multiple angles, offering a more well-rounded approach to building muscle while addressing the biggest limitation of the barbell bench press. Exercises like the Rotational Dumbbell Bench Press and Dumbbell Squeeze Press improve shoulder stability while targeting the inner chest.
The Neutral Grip Dumbbell Bench Press is more shoulder-friendly, while the Dumbbell Floor Press limits the range of motion to emphasize triceps and lockout strength. Other variations, including the Alternating Dumbbell Bench Press and Single-Arm Dumbbell Press with Sprinter Hold, boost core and unilateral strength.
In all, these 10 variations work to build chest strength and muscle because they give the chest the variety and stimulus it needs for gains.
10 Dumbbell Bench Press Variations For a Muscular Chest
Below, you’ll notice that there are no incline or decline variations. That is deliberate because it’s limited to 10 and not 30 variations. Except for the dumbbell floor press and sprinter iso hold, the other eight variations can be performed from an incline or decline bench. Performing these variations from flat, incline and decline angles will make your chest say thank you.
Rotational Dumbbell Bench Press
The Rotational Dumbbell Bench Press adds a twist to the standard dumbbell chest press by adding a slight rotation during the press. This differs from the regular dumbbell press, which follows a relatively straight path. It starts like a standard press but involves turning the dumbbells outward or inward near lockout. The rotation creates a more intense contraction and ensures all the chest muscle fibers get all the love and attention they deserve
Dumbbell Squeeze Press
The Dumbbell Squeeze Press is all about maximizing tension. Unlike the regular dumbbell press, the Squeeze Press involves pushing the dumbbells together throughout the movement. This isometric move amplifies the contraction of your inner chest muscles, making them work harder. The result? An intense contraction that helps carve out that chest definition you deserve.
Neutral Grip Dumbbell Bench Press
The Neutral Grip Dumbbell Bench Press is a shoulder-friendly variation that shifts the muscle focus while keeping your shoulders happy. Unlike the standard press, where your palms face forward, this move has you pressing with your palms facing each other. This subtle change helps reduce strain on your shoulders and engage the triceps more.
Dumbbell Floor Press
Dumbbell Floor Presses and their variations reduce the range of motion compared to the bench variation, giving your shoulders a break while improving your triceps and lockout strength. Unlike the regular dumbbell bench press, where your elbows dip below chest level, the Floor press stops when your upper arms touch the floor. This helps to reduce shoulder stress while enhancing your lockout strength.
Dumbbell Pause Press
The Dumbbell Pause Press is where patience pays off in chest gains. Unlike the standard dumbbell bench press, this variation involves pausing momentarily at the bottom of each rep, eliminating momentum. This pause forces your chest and triceps to work harder to initiate the press from a dead stop, and you’ll increase your time under tension. You’ll strengthen a common weakness with the bench press, leading to better pressing performance and more muscle.
Alternating Dumbbell Bench Press
The Alternating Dumbbell Bench Press challenges your core stability while hitting your chest and triceps. Unlike the regular bench press, which uses both arms, this variation has you pressing one dumbbell up while the other stays locked out. This variation boosts unilateral strength and helps even out strength imbalances between sides for improved muscle development.
Reverse-Grip Dumbbell Bench Press
The Reverse-Grip Dumbbell Bench Press flips the grip on the standard press with an underhand grip. Instead of palms facing forward, you rotate them to face you, shifting the focus to the upper chest while giving your biceps more action. This subtle change takes some strain off the shoulders and targets the chest from a different angle. This different stimulus builds upper chest muscle and adds variety to your pressing routine.
Single Arm Dumbbell Bench Press w/ Sprinter Hold
The Single-Arm Dumbbell Bench Press with Sprinter Hold is where the chest meets the full-body challenge. Unlike the regular press, this variation is performed unilaterally in a hip thrust position with the opposite knee bent. This setup forces your core and glutes to lock you in throughout the press. This variation offers enhanced core and unilateral strength, making this a full-body move that strengthens your balance and chest.
1 1/2 Reps Dumbbell Bench Press
The 1 1/2 Reps Dumbbell Bench Press is about extending time under tension for greater gains. Unlike the standard press, where you press up and lower down, this variation adds a half-rep after each initial press. From the bottom position, press halfway up, come down to the start, and press all the way up and repeat. This approach keeps your upper body muscles working harder and longer, promoting hypertrophy while improving muscular endurance.
Dumbbell Bench Press with ISO Hold
The Dumbbell Bench Press with ISO Hold takes your upper body strength to the next level by mixing iso and dynamic muscle contractions. Here, you’ll hold one dumbbell at the top of the press while pressing the other. Unlike the regular dumbbell bench press, this version adds an isometric component that demands core and shoulder stability action. You’ll develop unilateral strength, improve stability, and train your chest to handle increased time under tension.
Programming Suggestions
All these variations can replace your regular dumbbell bench press and are best programmed as an accessory exercise. They are best for adding muscle and strengthening imbalances, so two to four sets of six to 12 reps work well.