Alternating Dumbbell Bench Press
Build chest strength & stability! Alternating Dumbbell Bench Press isolates each side for a balanced, powerful workout.
The Alternating Dumbbell Bench Press is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: dumbbells or exercise bench.
Required Equipment
Alternating Dumbbell Bench Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Lower Chest (pectoralis minor)
Alternating Dumbbell Bench Press Variations and Alternatives
How to do the Alternating Dumbbell Bench Press
Dumbbell Alternate Bench Press
Two dumbbells of appropriate weight
1. Setup:
Start by lying back on the flat bench. Ensure your back is flat against the bench and your head is supported.
Place a dumbbell in each hand. Hold the dumbbells above your chest with your arms fully extended.
Positioning:
Keep your feet flat on the ground to maintain stability. Your knees should be bent at approximately a 90-degree angle.
Position the dumbbells so that your palms are facing forward and your elbows are slightly bent.
Movement:
Slowly lower one dumbbell towards your chest while keeping the other dumbbell extended above you.
Make sure to control the movement; do not let the dumbbell drop quickly.
Once the dumbbell reaches your chest, pause for a moment.
Returning to the Starting Position:
Push the dumbbell back up to the starting position, extending your arm fully.
As you lift the dumbbell, inhale, and as you lower the another dumbbell, exhale.
After the first dumbbell is fully extended, repeat the same movement with the other arm.
Repetitions:
Perform the exercise for a set number of repetitions (e.g., 10-12 reps per arm).
Tips:
Keep your core engaged throughout the exercise to protect your back.
Avoid arching your back by keeping it pressed against the bench.
Start with lighter weights to ensure proper form, then gradually increase the weight as you become more comfortable with the movement.
Cool Down:
After completing your sets, stretch your chest and arm muscles to aid recovery.
Alternating Dumbbell Bench Press FAQs
What muscles does the Alternating Dumbbell Bench Press work?
The Alternating Dumbbell Bench Press mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Alternating Dumbbell Bench Press?
Dumbbells or exercise bench.
Is the Alternating Dumbbell Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Dumbbell Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Dumbbell Bench Press variations and alternatives?
Similar exercises include the Alternating Bodyweight Upper-Chest Raise, Dumbbell Elevated Push-Up, Dumbbell 2-Point Bench Press and Dumbbell 3-Point Bench Press.
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