Alternating Dumbbell Bench Press

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.


  1. 45_A
    Grab a pair of dumbbells. Lie on your back on a bench, and hold the dumbbells a few inches above your chest.
  2. Alternating Dumbbell Bench Press
    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.