How to do the Alternating Dumbbell Bench Press
- Lie back on the bench with a dumbbell in each hand, feet flat on the floor.
- Press both dumbbells up and hold them over your chest.
- Lower one dumbbell beside your chest while the other arm stays straight.
- Press it back up, then repeat with the other arm.
Full technique — 7 steps
- Sit on the bench with a dumbbell in each hand resting on your thighs.
- Lie back and bring the dumbbells over your shoulders with feet planted firmly.
- Turn the dumbbells so your palms face your feet or slightly inward, with wrists directly over your elbows.
- Inhale, tighten your stomach, and keep your shoulder blades pulled back into the bench.
- Hold one arm straight over your shoulder while you lower the other dumbbell beside your chest.
- Press that dumbbell back up until both arms are extended over your shoulders.
- Repeat with the other arm, alternating sides for every rep.
Common mistakes
- Bending the top arm during reps
- Torso rotating during reps
- Elbows flaring straight out
- Dumbbells drifting toward the face
- Bouncing out of the bottom
Form cues
- Plant feet hard
- Keep top arm still
- Lower beside the chest
- Keep forearms vertical
- Keep shoulders down and back
Compared with similar variants
| Alternating Dumbbell Bench Press | Barbell Bench Press | Dumbbell Bench Press | Barbell Incline Bench Press | |
|---|---|---|---|---|
| Level | Intermediate | Intermediate | Beginner | Intermediate |
| Technique to learn | moderate | moderate | moderate | moderate |
| How tiring | moderate | high | moderate | high |
| Shoulder | moderate | moderate | moderate | moderate |
| Elbow | low | low | low | low |
| Equipment | Dumbbells, Flat bench | Barbell, Flat bench, Squat rack | Dumbbells, Flat bench | Barbell, Adjustable bench, Squat rack |
An estimate from our exercise ratings, not medical advice. How we rate exercises
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Bench Press Same level
Barbell
- Barbell Spoto Press Harder
- Barbell Larsen Press Harder
Suspension trainer
No equipment
- Wall Decline Push-Up Easier
- Three Legged Chaturanga Harder
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Push-Up
- Easier Dumbbell Bench Press
- This exercise Alternating Dumbbell Bench Press
- Harder Barbell Floor Press
- Harder Barbell Bench Press
Too hard for now? Start with the Dumbbell Bench Press.
Quick answers
What muscles does the Alternating Dumbbell Bench Press work?
Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10, Upper chest 5/10, Rotator Cuff 4/10.
Which joints does the Alternating Dumbbell Bench Press load?
Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.
When should I do the Alternating Dumbbell Bench Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Alternating Dumbbell Bench Press?
Strength: 3–4 sets of 5–8 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Alternating Dumbbell Bench Press?
Cable machine: Cable Bench Press. Barbell: Barbell Spoto Press, Barbell Larsen Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Three Legged Chaturanga.
What is an easier version of the Alternating Dumbbell Bench Press?
Dumbbell Bench Press (Beginner), Push-Up (64% of bodyweight).
What is a harder version of the Alternating Dumbbell Bench Press?
Barbell Floor Press (Intermediate), Barbell Bench Press (Intermediate).
