Alternating Dumbbell Press

Exercise Information

  • Alternative Names: Alternating dumbbell bench press, dumbbell bench press with alternating arms
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, deltoids
  • Mechanics: 3-5, of 6-8 reps
  • Average Number of Sets: 3-5, of 6-8 reps
  • Variations:
  • Alternative:

The alternating dumbbell press, unlike most of the other variations, is performed by pressing the dumbbells up in an alternating manner. It helps you to isolate both the sides of your body, improving stability and balance.

Alternating Dumbbell Press Exercise Information

  • Alternative Names: Alternating dumbbell bench press, dumbbell bench press with alternating arms
  • Type: Strength
  • Experience Level: Intermediate
  • Equipment: Dumbbell
  • Muscles Targeted: Chest, triceps, deltoids
  • Mechanics: 3-5, of 6-8 reps
  • Average Number of Sets: 3-5, of 6-8 reps
  • Variations:
  • Alternative:

How to do Alternating Dumbbell Press

Start the movement by holding a pair of dumbbells, weighing about 25-50 lbs. While lying on your back, hold the dumbbells near the sides of your chest. Press one of the dumbbells up until the arm is locked at the top of the movement. Hold it for a second and lower the extended arm back to the initial position. Perform the same movement on the other side.

Alternating Dumbbell Press

Alternating Dumbbell Chest Press Tips

  • Slow down the repetitions so that you can control the dumbbells throughout the movement.
  • Start the exercise on the weaker side of your body first, usually the left side for most people.

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