Alternating Dumbbell Bench Press
10 reps
Press one dumbbell to lockout while the other waits, then trade sides.
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Alternating Dumbbell Bench Press
A dumbbell bench press where you press one arm at a time instead of together. Working single-sided piles extra demand on your core to keep the bench stable and helps even out strength gaps between arms. It also stretches out time under tension, making it a strong pick for chest, shoulder and triceps endurance.
How to do it
- 1
Lie back on a flat bench, pinch your shoulder blades together and plant your feet under your knees.
- 2
Keep your head, shoulders and hips in contact with the bench the whole time.
- 3
Hold a dumbbell just outside your chest in your left hand, right dumbbell resting up at lockout.
- 4
With your core tight, press the left dumbbell up, keeping your elbow roughly 45 degrees from your torso.
- 5
Once your arm is straight over your shoulder, lower it back down with control.
- 6
Repeat on the right side, alternating each rep.