Chest
Alternating Dumbbell Bench Press
The Alternating Dumbbell Bench Press is a strength exercise with dumbbells for your chest. Share of the load in the Zulta muscle model: mid chest 31%, front delts 13% and lower chest 11%.
How to do it
- Sit on the end of a flat bench with a dumbbell on each thigh, then lie back and bring both dumbbells over your chest.
- Plant your feet, pull your shoulder blades back and down, and press both dumbbells to straight arms.
- Keep one arm locked out while you lower the other dumbbell to the side of your chest.
- Press that dumbbell back up until it meets the other one over your chest.
- Repeat with the other arm, keeping the resting arm straight and still the whole time.
Tips
- Brace your midsection so the torso does not tip toward the working side.
- Lower with the elbow about 45 degrees from the body, not flared straight out.
Common mistakes
- Letting the locked-out arm drift or bend while the other side works.
- Twisting the hips off the bench as the working dumbbell goes down.
- Rushing the switch so the reps turn into a see-saw.
Muscles worked by the Alternating Dumbbell Bench Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Free implements need more shoulder stabilisation (Saeterbakken 2011). An offset load has to be resisted by the trunk. Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Alternating Dumbbell Bench Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Alternating Dumbbell Bench Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Alternating Dumbbell Bench Press good for beginners?
Yes. The Alternating Dumbbell Bench Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Alternating Dumbbell Bench Press?
For example the Alternating Dumbbell Press, Single Arm Dumbbell Press and Single Arm Cable Chest Press. They train mostly the same muscles, some with different equipment.
How do you make the Alternating Dumbbell Bench Press harder?
Add weight or reps, or move on to the Single Arm Dumbbell Press and Single Arm Cable Chest Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.