Chest Exercises

Alternating Dumbbell Bench Press

Skill Level Intermediate
Type Strength Training
Equipment Bench, Dumbbells
Body parts Chest, Delts, Triceps

This bench press builds strength throughout the entire upper body, specifically targeting the chest. The alternating structure allows for isolation on a particular side, improving muscular balance and stability.

Instructions

Grab a pair of dumbbells. Lie on your back on a bench, and hold the dumbbells a few inches above your chest.
Press one dumbbell upward until your arm is fully extended. Pause and slowly retract extended arm to start position. Then complete the same motion on the opposite side. Continue in an alternating manner.

Trainer’s Tips

Maintain solid foot position throughout the exercise.

Advanced variations

Dumbbell Bench Press
Neutral-Grip Dumbbell Bench Press
Single-Arm Dumbbell Bench Press
Dumbbell Bench Press
Alternating Dumbbell Bench Press
Single-Arm Dumbbell Bench Press