# Dumbbell Alternating Bench Press

URL: https://heatsy.app/ex/dumbbell-alternating-bench-press

Also known as: DB Alternating Bench Press, Alternating Dumbbell Bench Press, Alternate Dumbbell Bench Press, Alternating DB Bench Press, Dumbbell Alternate Bench Press

Body region: Chest, Arms, Shoulders

## Muscles

- Main: Pectoralis Major, Triceps
- Helps: Deltoid
- Holds: Serratus Anterior, Rectus Abdominis, External Oblique

## Equipment

- Dumbbells
- Flat Bench

## Technique

1. Sit on a flat bench, kick two dumbbells up to the chest, lie back and press both to arm's length above you.
2. Keep one dumbbell locked out above you while you lower the other to the side of the chest.
3. Press the lowered dumbbell back up to the top.
4. Repeat with the other arm and keep alternating.

### Cues

- Keep the shoulders and hips still while one arm works.
- Keep the resting dumbbell stacked over the shoulder.

### Common mistakes

- Rotating the torso toward the working arm.
- Dropping the resting arm so the weight drifts forward.
- Losing control of the dumbbell at the bottom.

## Alternatives

- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)
- [One-Arm Dumbbell Bench Press](https://heatsy.app/ex/one-arm-dumbbell-bench-press)