Alternating Dumbbell Bench Press (High Start)

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.