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Dumbbell Alternating Bench Press
Unilateral dumbbell press on a flat bench that targets the chest, front shoulders, and triceps while engaging the core for stability; used for building unilateral strength, addressing imbalances, and promoting hypertrophy.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
3/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs, Obliques
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head
Abs
4/10Obliques
4/10External Obliques
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit at the end of a flat bench with a dumbbell on each knee. Lie back while kicking the dumbbells up to shoulder height with your feet flat on the floor.
- Press both dumbbells up to full arm extension above your chest.
- Keep one arm extended and stable while lowering the other dumbbell to chest level in a controlled arc.
- Press the lowered dumbbell back up to extension.
- Alternate sides by now lowering the previously extended dumbbell.
- Repeat for desired reps, maintaining torso stability.
- Lower both dumbbells to chest, then sit up using knees to assist.
Coaching Tips
Form Cues
- Retract shoulder blades
- Elbows at 45 degrees
- Core braced
- Non-working arm locked
- Controlled descent
- Neutral wrists
Breathing
Inhale as you lower the dumbbell, exhale forcefully as you press up; brace your core throughout.
Tempo
3-1-1
Range of Motion
Lower until the dumbbell handle is level with your chest and elbows at 90 degrees; press to full arm extension without locking elbows.
Safety
Safety Notes
- Start with light weights
- Avoid if acute shoulder pain
- Use collars on dumbbells if needed
- Keep feet planted firmly
- Do not arch back excessively
- Stop if instability occurs
Spotting
Spot from behind by supporting the working arm if needed for heavy sets; use safeties or power rack if available for added security.
Common Mistakes
- Allowing torso to rotate
- Flaring elbows wide
- Letting non-working arm sag
- Rushing the eccentric phase
- Poor foot drive
- Dumbbells colliding at top
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
- Lower back instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Thoracic extension
- Hip mobility for bench setup
Build Up First
- Master basic dumbbell bench press
- Core bracing technique
- Unilateral pressing stability
Also known as
Alternating Dumbbell Chest Press, Single-Arm Dumbbell Bench Press, Alternating DB Bench Press
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