Upper body exercise
Alternating Dumbbell Bench Press
Upper bodyDumbbell1:56 demo
A bench press that alternates arms, adding a stability challenge to chest, shoulder and triceps work.
How to perform it
Sit on the end of the bench with dumbbells on your thighs, then lie back.
Press both dumbbells above your chest.
Lower one dumbbell while the other stays at the top.
Press it back up and alternate arms.
Coaching cues
- Use your legs to bring the weights into position
- Find an elbow angle that suits your shoulders
- Keep the top arm steady
- Inhale down, exhale up
Make it easier
Press both arms together.
Make it harder
Put your feet on the bench to reduce the arch.
What it trains
ChestTricepsShouldersCore stability
Programming
20 total reps or 60 seconds, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
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