Strength

Alternating Dumbbell Bench Press

Alternating Dumbbell Bench Press enhances chest and arm strength by pressing dumbbells one by one while lying on a bench. It engages pecs, improves arm strength, aids in achieving muscle balance and symmetry.
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Alternating Dumbbell Bench Press instructions
Step-by-step instructions
1
Sit on the front of a flat bench, holding one dumbbell in each hand and supporting their weight with your thighs.
2
Lie back onto the bench, keeping one elbow locked at 90 degrees.
3
Push your shoulders and butt into the bench to create a slight arch in your back.
4
Press one dumbbell upwards, starting in-line with your chest and ending in-line with your face.
5
Lower the weight back down in a controlled fashion and repeat for the other hand. Follow this sequence for the programmed number of reps.
Sit on the front of a flat bench, holding one dumbbell in each hand and supporting their weight with your thighs.
Lie back onto the bench, keeping one elbow locked at 90 degrees.
Push your shoulders and butt into the bench to create a slight arch in your back.
Press one dumbbell upwards, starting in-line with your chest and ending in-line with your face.
Lower the weight back down in a controlled fashion and repeat for the other hand. Follow this sequence for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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