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Last updated: December 11, 2024 4 min read  [Bench presses](https://www.nike.com/a/bench-press-muscles-worked) are a fundamental exercise that can increase upper body strength. The good news: You can do this move with a variety of tools and equipment. However, of all the modalities and tools available, two types are perhaps in the highest frequency: dumbbells and a barbell. Enter the age-old debate: dumbbell vs. barbell bench presses — which is most effective for strength training and power? As is the case with many things, it largely depends on the individual. “The question of whether to go with dumbbells or a barbell for bench presses depends on a few factors, including what your goals are and where your fitness levels are at,” said Albert Matheny, R.D., C.S.C.S. Here’s how to figure out the right option for you, plus get expert-recommended tips on how to work your way up to the bench press. ## Shop Nike Metcon Training Shoes [View All](https://www.nike.com/w/metcon-training-gym-shoes-3yxqsz58jtozy7ok) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __$155__](https://www.nike.com/t/metcon-10-mens-workout-shoes-WWGl2m1D/HJ1875-102) - [ \ Nike Metcon 10 \ Women's Training Shoes \ __$155__](https://www.nike.com/t/metcon-10-womens-training-shoes-EGL2tQMt/HQ2620-401) - [ \ Nike Metcon 10 AMP \ Men's Training Shoes \ __$129.97__ __$165__](https://www.nike.com/t/metcon-10-amp-mens-training-shoes-Qh8OPevp/IM3571-001) - [ \ Nike Metcon 10 SE \ Women's Training Shoes \ __$165__](https://www.nike.com/t/metcon-10-se-womens-training-shoes-rQC8xGbk/IM4322-001) - [ \ Nike Metcon 10 By You \ Custom Women's Workout Shoes \ __$175__](https://www.nike.com/u/custom-nike-metcon-10-by-you-10002211/1638039107) - [ \ Nike Metcon 10 By You \ Custom Men's Workout Shoes \ __$175__](https://www.nike.com/u/custom-nike-metcon-10-by-you-10002209/2074203201) - [ \ Nike Gift Card \ Mailed in a Mini Nike Shoebox](https://www.nike.com/t/gift-card-mailed-in-a-mini-nike-shoebox-B9Mv2K/GIFTCARD-7504) - [ \ Nike Digital Gift Card \ Emailed in Approximately 2 Hours or Less](https://www.nike.com/t/digital-gift-card-emailed-in-approximately-2-hours-or-less-B9Mv2K/GIFTCARD-D1051) ## When to Use Dumbbells for Bench Pressing  There are a few reasons why you might choose to do dumbbell bench presses, said Tony Gentilcore, C.S.C.S., and author of "Pick Things Up," a four-week programming guide. “The barbell can be a little more intimidating with a little more technique involved,” he said. “Dumbbells are a great option and a nice substitute.” Dumbbells can also be more helpful for developing your pectoral muscles individually, regardless of any muscular imbalances, Gentilcore said. “A barbell will allow you to use more load, but you can't squeeze your pecs at the top like you can with a dumbbell,” he said. Squeezing your pectoral muscles while bench-pressing may help to increase [muscle hypertrophy](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/) in the chest region, he added. Finally, dumbbells can enable you to strength train with both arms equally, eliminating the risk that you’ll overcompensate with one side like you could with a barbell. “A lot of people have one arm that’s stronger,” Matheny said. “You don’t want to build strength on instability.” For these reasons, Matheny said, “I like to start everyone on dumbbells.” Though the main advantage of a dumbbell bench press is that it gives you a larger range of motion that you don’t get with a barbell, Matheny said. “With dumbbells, you can move freely in space, making it easier on your shoulder joint,” he said. A barbell, though, offers a limited range of motion — you can only go up and down, he added. ## When To Use a Barbell for Bench Pressing  If you’re not new to bench-pressing, Matheny said the barbell vs. dumbbell bench press debate comes down to personal preference. But barbells are also a good option when you’ve maxed out your weight options with dumbbells. “Most gyms don’t have dumbbells over 100 pounds,” Matheny said. “For a lot of people, you end up getting into heavier weights that just aren’t dumbbell-viable.” Gentilcore said that barbell bench presses lend the option to rack a lot more weight. “If you're interested in bench-pressing a lot of weight, this is a better option,” he said. However, you should always have a spotter when doing barbell bench presses if you’re planning to work at a high weight. That’s because the bar can fall and crush the collarbone or esophagus if your muscles get too fatigued before completion. ## Shop Nike Sports Bras [View All](https://www.nike.com/w/womens-sports-bras-40qgmz5e1x6) - [ \ Nike Universa \ Women's Medium-Support Mesh Sports Bra \ __$75__](https://www.nike.com/t/universa-womens-medium-support-mesh-sports-bra-p94w5kkS/IR7928-486) - [ \ Nike Universa \ Women's Medium-Support Padded Sport Bra \ __$70__](https://www.nike.com/t/universa-womens-medium-support-padded-sport-bra-rh0h7j/IB9830-438) - [ \ Nike One \ Women's Light-Support Sports Bra \ __$50__](https://www.nike.com/t/one-womens-light-support-sports-bra-XbFIsSm3/IU1364-133) - [ \ Nike Indy Strappy \ Women's Light-Support Sports Bra \ __$47__](https://www.nike.com/t/indy-strappy-womens-light-support-sports-bra-Kg56mqSd/IV4912-010) - [ \ Nike Zenvy \ Women's Light-Support Sports Bra \ __$70__](https://www.nike.com/t/zenvy-womens-light-support-sports-bra-ecC8dSaK/IM9910-391) - [ \ Nike Zenvy \ Women's Light-Support Padded Long-Sleeve Sports Bra \ __$75__](https://www.nike.com/t/zenvy-womens-light-support-padded-long-sleeve-sports-bra-J1qLUdLK/IO3117-391) - [ \ Nike Pro \ Women's Light-Support Non-Padded Sports Bra \ __$40__](https://www.nike.com/t/pro-womens-light-support-non-padded-sports-bra-4Rig2iOA/IM9959-010) - [ \ Nike Swoosh \ Women's Medium-Support Padded Sports Bra \ __$42__](https://www.nike.com/t/swoosh-womens-medium-support-padded-sports-bra-b9qXentD/DX6821-010) - [ \ Nike Pro 365 \ Women's Light-Support Non-Padded Sports Bra \ __$40__](https://www.nike.com/t/pro-365-womens-light-support-non-padded-sports-bra-XbVO3ZC0/IQ1035-010) - [ \ Nike Swift \ Women's High-Support Lightly Lined Sports Bra \ __$75__](https://www.nike.com/t/swift-womens-high-support-lightly-lined-sports-bra-dyvwqtK3/HM5220-468) ## How To Prepare for a Bench Press If you’ve never done a bench press before and are new to lifting weights, Matheny recommended trying to [master a push-up first](https://www.nike.com/a/what-muscles-do-pushups-work-out). This exercise utilizes a similar movement to what you’ll use in a bench press, without adding weights, he said. You can start out by doing push-ups on your knees, and then move on to doing a full body push-up where you balance on your toes. If you want additional training before attempting a bench press, Matheny suggested doing chest presses with a resistance band hooked to a wall. This can also give you a similar movement and build strength in the same area you’d use with a dumbbell or barbell bench press, he said. Words by Korin Miller  [](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) ### Move Daily with Nike Training Club Get free guidance from trainers and experts to strengthen your body and mind. [Explore NTC](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) Originally published: January 9, 2023 ## Related Stories -  [](https://www.nike.com/a/kettlebell-swings) # Activity # Kettlebell Swings: How To Do Them, Muscles Worked, and Common Mistakes -  [](https://www.nike.com/a/what-is-overtraining-syndrome) # Sports & Activity # What Is Overtraining Syndrome — And How Can You Avoid It? -  [](https://www.nike.com/a/workout-for-beginners) # Sports & Activity # Starting To Build a Fitness Routine? Try This Trainer-Approved Workout for Beginners -  [](https://www.nike.com/a/chest-day-workout-routine) # Sports & Activity # Expert-Approved Chest Workouts To Try -  [](https://www.nike.com/a/what-are-upright-rows) # Sports & Activity # What Are Upright Rows? 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