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Chest · Intermediate

Alternating Dumbbell Bench Press (High Start)

Alternating bench press that begins with both dumbbells high and maintains an isometric lockout on one side while the other completes a repetition.

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Exercise overview

Training details

ChestTricepsShouldersAbs

Equipment

Dumbbell

Sets × reps

3 × 10 / side

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Lie on a flat bench with both dumbbells pressed to straight arms above the chest and the shoulder blades set.
  2. 02Keep one dumbbell stable in the high lockout while lowering the other toward the same-side chest.
  3. 03Press the lowered dumbbell back to the high position without rotating the trunk or shifting the held weight.
  4. 04Stabilize both dumbbells overhead, then repeat with the opposite arm.
  5. 05Continue alternating while wrists stay stacked and the high arm remains controlled rather than hyperextended.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionFlat Dumbbell Bench PressRelated variationSingle-Arm Dumbbell Bench PressRelated variationMachine Chest PressRelated variationDumbbell 1 & 1/4 Bench PressRelated variationDumbbell Bench OscillationsRelated variationDumbbell Bench Press with Hip Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePush-UpComparable substituteKettlebell Tall Kneeling Chest PressComparable substituteBench PressComparable substituteDumbbell FlyComparable substituteStraight-Leg Bench DipComparable substituteBarbell One Arm Floor Press

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