If you’ve ever walked over to the dumbbell rack after a solid barbell bench session, you might have faced a frustrating reality: why can I bench less with dumbbells? It’s a common and totally normal experience to struggle with lighter weights when you make the switch. This isn’t a sign of weakness; it’s a sign of a different, and often more demanding, challenge.
Let’s break down the reasons and what you can do about it. Understanding this will not only ease your mind but also help you build a stronger, more balanced physique.
Why Can I Bench Less With Dumbbells
The core reason boils down to stability. A barbell is a single, fixed unit. Dumbbells are two independent units. This simple difference changes everything about the exercise.
The Stability Challenge
With a barbell, your hands are locked in place on a stable bar. Your muscles can focus primarily on pressing the weight up. Dumbbells remove that external stability. Each arm has to control its weight individually, requiring much more effort from your stabilizer muscles.
These smaller muscles, in your shoulders, upper back, and rotator cuffs, now have to work overtime to keep the dumbbells from wobbling. This extra work reduces the amount of raw power you have left for the main pressing muscles.
Increased Range of Motion
A barbell stops at your chest. Dumbbells can travel further down, allowing for a deeper stretch in your chest muscles. A greater range of motion is excellent for muscle growth, but it’s also harder. You’re asking your muscles to work over a longer path, which increases the difficulty even if the weight is lower.
Independent Limb Training
Your dominant side can’t help your weaker side with dumbbells. With a barbell, your stronger arm can compensate a bit for the weaker one. Dumbbells expose and correct this imbalance, forcing each side to pull its own weight. This is a good thing long-term, but it means your pressing power is limited by your weaker arm.
Neuromuscular Coordination
Your brain has to coordinate two separate objects along the same path. This requires more neural drive and focus. If you’re new to dumbbells, your nervous system simply isn’t as efficient at the movement yet. Practice improves this coordination, allowing you to handle more weight over time.
How to Get Stronger With Dumbbell Press
Now that you know why it’s harder, here’s your action plan. You can bridge the gap and start pushing heavier dumbbells with smart training.
1. Reset Your Expectations and Ego
Start much lighter than you think you should. This is crucial. If you bench 185lbs with a barbell, don’t expect to grab 90lb dumbbells (half the weight). The stability demand makes that unlikely. Begin with a weight you can control perfectly for 8-10 reps.
2. Master the Setup
A poor setup wastes energy. Do it right:
- Sit on the bench with the dumbbells on your knees.
- Lie back smoothly, using your legs to kick the weights up into the starting position.
- Before you press, squeeze your shoulder blades together and dig them into the bench.
- Keep a firm grip and a slight bend in your wrist to keep the dumbbells stable.
3. Strengthen Your Stabilizers
Directly train the muscles that make dumbbell pressing easier. Add these exercises to your routine:
- Face Pulls: Builds rear delts and rotator cuff health.
- Dumbbell Rows: Strengthens the upper back, creating a stable shelf to press from.
- Lateral Raises: Builds shoulder stability.
- Planks and Push-Up Holds: Improve core bracing, which transfers to all pressing.
4. Use a Progressive Overload Plan
To get stronger, you need to gradually add stress. Here’s a simple 4-week plan for one of your pressing days:
- Week 1: 3 sets of 10 reps with a challenging weight.
- Week 2: 3 sets of 12 reps with the same weight.
- Week 3: 3 sets of 8 reps with a slightly heavier weight.
- Week 4: 3 sets of 10 reps with that heavier weight.
Then, increase the weight again and repeat the cycle. Consistency with this pattern will yield results.
5. Improve Your Mind-Muscle Connection
Focus on feeling your chest and triceps work during each rep. Lower the weight under control, feel the stretch at the bottom, and press with intention. Avoid just moving the weight from point A to point B. This focus improves muscle recruitment and control.
Common Form Mistakes to Avoid
Small errors can hold you back big time. Watch for these:
Flaring Your Elbows
Letting your elbows point straight out to the sides puts immense stress on your shoulder joints. Tuck them at a 45-75 degree angle relative to your torso for a safer, stronger press.
Bouncing the Weights
Using momentum by bouncing the dumbbells of your chest takes the work off your muscles and risks injury. Lower under control, pause briefly, then press.
Arching Your Back Excessively
A slight arch is natural and good for engaging your core. But lifting your glutes off the bench and over-arching is often a sign the weight is to heavy and your form is breaking down.
Not Locking Out Evenly
One arm often presses faster than the other. Aim for a smooth, even press and lockout at the top. This ensures balanced strength development.
When to Choose Dumbbells Over Barbell
Both tools have there place. Here’s when dumbbells are the superior choice:
- You’re working around a minor injury; they allow more natural joint movement.
- Your primary goal is improving muscle balance and symmetry.
- You want to increase your range of motion for better chest development.
- You train at home and don’t have a barbell setup.
- You’re in a muscle-building (hypertrophy) phase and want to focus on the stretch and contraction.
FAQ: Your Pressing Questions Answered
Is it normal to bench less weight with dumbbells?
Absolutely. It is completely normal and expected. The stability demands mean most people use 20-30% less total weight with dumbbells compared to a barbell bench press.
How much weaker should I be with dumbbells?
A good rule of thumb is that the combined weight of the two dumbbells will be roughly 80% of your barbell one-rep max. So if you barbell bench 200lbs, you might initially press 80lb dumbbells (160lbs total). This varies per person.
Will dumbbell pressing make my barbell bench stronger?
Yes, it can. By strengthening stabilizer muscles and adressing imbalances, dumbbell presses create a more robust foundation for all pressing movements, which often translates to a stronger barbell press over time.
How often should I train dumbbell press?
You can include them 1-2 times per week, depending on your overall program. Allow at least 48 hours of rest for your chest and shoulders before hitting them again directly.
Should I go as heavy as possible with dumbbells?
Not at the expense of form. The risk of injury with heavy, unstable weights is higher. Prioritize controlled movement and a full range of motion over the number on the dumbbell. Strength will follow.
The struggle with lighter dumbbells is a sign your body is being challenged in new and valuable ways. Embrace the humbling start. Focus on mastering the movement, building those stabilizers, and progressing slowly. The strength and muscle you gain will be well worth it, and you’ll likely find your overall pressing power improves across the board. Stick with it, and those heavier dumbbells will soon be within your grasp.