Dumbbell Alternate Bench Press
Target Muscle
Secondary Muscles
Equipment
Push one dumbbell up until your arm is almost fully extended above your chest, keeping your other arm at your shoulder.
Slowly lower the extended dumbbell back down to your shoulder while simultaneously pushing the other dumbbell up.
Continue this alternating pattern, always keeping one weight at your shoulder while the other is extended.
Make sure to keep your movements controlled and steady throughout the exercise to avoid injury and maximize muscle engagement.
Pro Tip
Controlled Movement: Lower one dumbbell towards your chest in a slow, controlled motion while keeping the other arm straight. The elbow of the moving arm should be at a 90-degree angle at the bottom of the movement. Exhale as you push the dumbbell back up to the starting position. Repeat with the other arm. This controlled movement will help to maximize muscle engagement and prevent injury. Keep Your Back Flat: A common mistake is to arch the back off the bench during the exercise, which can lead to lower back injury. To avoid this, keep your back flat against the bench throughout the entire exercise.