Alternating Dumbbell Bench Press

Alternating press: one dumbbell stays at the top while the other works.

• Compound
• Dumbbell
• Beginner

How to do it

• Hold one dumbbell at the top while the other lowers and rises
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 8–12 reps · 1–2 RIR

Tempo: Lower for 2–3 s into a good stretch, press bringing the weights together at the top

Common mistakes

• Bouncing off the chest
• Letting the torso rotate toward the lowering arm

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Dumbbell Bench Press
• Bench Press
• Chest Fly / Pec Deck
• Incline Dumbbell Press