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Dumbbell Alternating Bench Press
A unilateral chest press performed on a flat bench, alternating arms to target the pectorals, shoulders, and triceps. The alternating motion increases core stability demands and addresses strength imbalances between sides.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Glutes
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Lower Chest
Triceps
7/10Lateral Head, Long Head
Shoulders
6/10Anterior Delts
Abs
4/10Rectus Abdominis, Transverse Abdominis
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest longer for heavy strength sets, shorter for hypertrophy.
How to Perform
Lie supine on a flat bench, securing your feet flat on the floor and retracting your shoulder blades. Hold a dumbbell in each hand, resting them just outside your chest with palms facing forward.
- Brace your core tightly to stabilize your body on the bench.
- Press one dumbbell straight up until your arm is fully extended.
- Keep the other dumbbell static at the starting position near the chest.
- Slowly lower the extended dumbbell back to the starting position under control.
- Immediately repeat the pressing motion with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Coaching Tips
Form Cues
- Keep the non-working arm still.
- Drive through your feet.
- Shoulders pinned back.
- Maintain full body tension.
Breathing
Inhale as you lower the weight (eccentric phase) and exhale forcefully as you press the weight (concentric phase).
Tempo
2-0-1
Range of Motion
Press the dumbbell until the elbow is straight without locking the joint; lower until the upper arm is parallel with the floor or the dumbbell lightly touches the chest.
Safety
Safety Notes
- Maintain core tension to protect the lower back.
- Start with lighter weights than a standard bilateral press.
- Avoid locking out the elbow forcefully at the top.
Spotting
Not generally recommended. A spotter can assist the elbows or wrists if needed.
Common Mistakes
- Allowing the non-working arm to drift or move.
- Lifting the head or shoulders off the bench.
- Using momentum or bouncing the weights off the chest.
When to Avoid
- Acute shoulder joint pain
- Rotator cuff injury
- Severe low back instability
Flexibility Needed
- Good shoulder internal and external rotation mobility
Build Up First
- Competency performing a standard Dumbbell Bench Press
Also known as
Alternating DB Chest Press, Single Arm Chest Press, Alternating Arm Bench Press, DB See-Saw Press
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