Alternating Dumbbell Bench Press
An alternating dumbbell press on the flat bench.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Alternating
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Set the bench to a flat position and lie back with the upper back supported.
- Hold one dumbbell in each hand above the chest with the palms facing toward the feet.
Do the rep
- Keep one arm extended while you lower the other dumbbell to a comfortable depth beside the chest.
- Press that dumbbell back above the chest, then repeat with the other arm.
What counts as a rep
One rep lowers one dumbbell to chest depth and returns that elbow to extension. Alternate arms and count each arm rep once toward the total.
One rep lowers one dumbbell to chest depth and returns that elbow to extension. Alternate arms and count each arm rep once toward the total.
Breathing
Breathe in as the dumbbells lower; exhale as you lift.
Cues
- Keep the wrists above the elbows.
- Keep the upper back supported.
Common mistakes
Weights drift out of line
What you seeA wrist moves away from its elbow.
FixUse less load and keep each wrist above its elbow.
A stable position helps you control the load.
Stop the set if
- Stop if you feel sharp pain.
- Stop if you lose your grip or cannot control the dumbbell path.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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