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Alternating Flat Bench Dumbbell Press

Builds chest strength while adding a core-stability challenge from the alternating load

ChestIntermediateStrengthPush

At a glance

Muscles workedPrimary: Chest
Muscle groupChest
DifficultyIntermediate
TypeStrength · Push
Sets & reps4 sets × 8-12 each arm
Estimated calories burned~70 kcal

How to do it

  1. Step 1: Lie on a flat bench holding a dumbbell in each hand at chest level
  2. Step 2: Press one dumbbell straight up while keeping the other held in place at the chest
  3. Step 3: Lower the pressed dumbbell back to chest level with control
  4. Step 4: Press the opposite dumbbell up
  5. Step 5: Continue alternating arms while keeping the torso stable

Equipment

Coaching tips

Benefits

Builds chest strength while adding a core-stability challenge from the alternating load

Common mistakes

Letting the hips or torso rotate as one arm presses

Make it harder

Heavier dumbbells or slow down the eccentric lower

Make it easier

Press both arms together instead of alternating

Breathing

Exhale pressing up, inhale lowering down

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More chest exercises

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Standing Chest and Back Arm Swing Warmup Stretch

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Flat Bench Smith Machine Press to Sit Up

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Standing Hands on Head Forward Backward Stretch

Beginner · 30 seconds

Smith Machine Explosive Chest Press

Intermediate · 4 sets × 12-15 reps

Inner Bicep Chest Stretch Curl

Intermediate · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.