For chest growth
For chest growth, the two are close. Dumbbell bench press rates slightly higher: more stretch.
Barbell bench press is easier to progress.
Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Barbell Bench Press. Easiest press to load progressively, but the bar stops at your chest and limits the stretch.
Dumbbell Bench Press. Dumbbells go deeper than a barbell, giving the chest a bigger stretch.
For American football, the two are close. Dumbbell bench press rates slightly higher: more injury protection. Barbell bench press is easier to learn and fit in.
For combat sports, dumbbell bench press rates higher on our research criteria: more injury protection.
For chest growth, the two are close. Dumbbell bench press rates slightly higher: more stretch. Barbell bench press is easier to progress. Both are good choices that train the chest the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Dumbbell bench press is easier: it’s easy to learn, while barbell bench press takes some practice.
Barbell bench press needs a barbell, a bench and a squat rack, so for most people it’s a gym exercise. Dumbbell bench press needs dumbbells and a bench, so a home gym covers it.
About the same: both rate Strong for joint and recovery cost in our research rubric.