Alternating Dumbbell Bench Press
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Strength Training
Upper Body
Chest
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Bench
Dumbbells
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All Levels
Overview
The alternating dumbbell bench press is a dynamic variation of the traditional dumbbell bench press that enhances unilateral strength, shoulder stability, and core engagement. Pressing one arm at a time forces your body to resist rotation and maintain control throughout the movement-building balanced strength and improving muscular coordination.
Muscles Worked
PRIMARY:
Pectoralis major (chest)
SECONDARY:
Triceps brachii
Anterior deltoids
Core (for stabilization)
Serratus anterior
STEP-BY-STEP INSTRUCTIONS
Lie back on a flat bench with a dumbbell in each hand, feet flat on the floor.
Press both dumbbells up so arms are extended directly above your shoulders.
Lower one dumbbell toward your chest while keeping the opposite arm extended.
Press the lowered dumbbell back up to the top position.
Alternate sides, lowering the other dumbbell while the first remains extended.
Continue alternating for the desired number of reps, keeping your core braced throughout.
Benefits
Promotes balanced strength by challenging each arm independently
Increases shoulder and core stability
Encourages greater focus on form and control
Reduces risk of compensation from the dominant side
Excellent progression for traditional pressing movements
COACHING CUES
Keep your wrist stacked over your elbow as you press
Press with control-don’t let the dumbbells drop
Squeeze your glutes and keep your core engaged to stabilize your torso
Eyes stay on the ceiling to avoid looking at the dumbbells
Exhale on the press, inhale on the lower
Notes
This movement is a versatile choice for building pressing power, stability, and control-perfect for clients looking to balance upper body strength or rehab imbalances while still training with intensity.